EIE Retest!

EIE Retest Day!  Don’t overdo it in the strength portion today if you are an official challenger:)

Track Night at 6pm and Yoga at 8pm – Sign up  HERE!

Wednesday, March 5, 2014

Prehab

Scapular Push Ups
Bird Dogs
Foam Roll T-Spine

WarmUp

:30 Plank
20 Mountain Climbers
5 Inch Worms
10 Push Ups
10 Tuck Ups
5 Inch Worms
20 Mountain Climber
:30 Handstand Hold

Classic Strength

A) 4xME Handstand Pushup progression – 90 sec rest
B) 4×5 Good mornings, moderately heavy – 90 sec rest

Notes: Alternate A/B. Emphasize full range of motion and quality movement for your HSPU variation.  Perform good mornings with control and only go as far as your hamstrings will allow.  Do not round the back!

Advanced Strength

A) 4×10 second Handstand hold +ME HSPU-90s rest
B) 4×8 Good mornings- 90 sec rest

Notes: Hold handstand for 10 seconds and then immediately perform as many HSPU as possible, kipping preferred.  Emphasis on using hip drive and maintaining contact with the wall.

Notes NOTES:  Good mornings can make you very sore.  So for those of you that are participating in the Open on Friday, don’t go too heavy!

Conditioning – EIE Retest!

7 Minute AMRAP:

3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc. until the time cap hits.

This is it!!  Go for glory on this one and don’t forget to log your results on the google doc HERE!

Cool Down

Cobra Stretch, 1 minute
Wrist Mobility
Pigeon, 1 minute each

In case you wanted to feel any worse about your 14.1 performance, here are the world records from Sam Briggs (472 reps) and Dan Bailey (461 reps). These are seemingly unfathomable scores and highlight the sheer work capacity of the highest level athletes in this still growing sport. Everything is relative. Dan Bailey and Sam Briggs have always been good athletes. But, I guarantee, when they started CrossFit they never dreamed they would hold world records or do nearly 500 reps of ANY movements within a 10 minute window. So it is for every one who enters the gym and commits to this whole CrossFit thing long term. It works. When done with thought and a long term approach, it produces a stimulus that provides reoccurring moments of “Wow, I never dreamed I would do what I just did”. That is what we chase and what keeps us showing up and working our asses off. It is not just getting in shape. It is doing things you did not know or think were ever possible. Hopefully, today’s EIE retest provides one of these “WOW” moments as the your nutritional and training changes culminate into a measurable improvement in performance.