Monday – Rocktober 24

Friday, Friday…time to lift HEAVY!!! We had tons of PR’s on ‘Kelly’ yesterday, which is just awesome!!! Kelly is a very long, quad dominant workout. Today we’re flipping the script and going big on the posterior chain to round out an awesome 5 days of training.

If you’ve been coming to your sessions regularly, you’ll have noticed that we’ve been having you all do deadlifts ‘up & down’, the reason is to get more work on the hamstring during the descent of the lift. So why is that important?

One major reason we emphasize this on the deadlift is that by building your entire body up as much as possible during training, you’ll have the most options available to you when it’s finally time to perform. You will be able to activate and control more parts of your body when you need it, and that’s a very good thing. Localized muscular fatigue be damned! Get your entire body in the game!!!

So this guy has ZERO options…We will, of course, be doing the exact opposite of this in your training session today. And when you finish your training, be sure to thank your coaches for making sure technique ->consistency -> intensity stays at the top of our focus with you.

Friday’s Training:

A. Deadlift (up and down)
5-5-5-5-5

B. Deadlift: 10 minutes, 3 reps every minute at the start of the minute.
Weight should be about 70-80% of your 5 rep.

C. Push up challenge
2 min max push ups
Rest 2 min
1 min max push ups
Rest 1 min
30 sec Max push ups
Rest 30 sec
15 sec max push ups
Done. Score is total reps.

Level 1 CrossFit

Skill: Deadlift
5 reps, up & down, for 10 minutes. Going up in weight stops when technique breaks start.

WOD:
Every minute on the minute for 15 minutes:
5 deadlifts
10 push ups.
Friday, Friday…time to lift HEAVY!!! We had tons of PR’s on ‘Kelly’ yesterday, which is just awesome!!! Kelly is a very long, quad dominant workout. Today we’re flipping the script and going big on the posterior chain to round out an awesome 5 days of training.

If you’ve been coming to your sessions regularly, you’ll have noticed that we’ve been having you all do deadlifts ‘up & down’, the reason is to get more work on the hamstring during the descent of the lift. So why is that important?

One major reason we emphasize this on the deadlift is that by building your entire body up as much as possible during training, you’ll have the most options available to you when it’s finally time to perform. You will be able to activate and control more parts of your body when you need it, and that’s a very good thing. Localized muscular fatigue be damned! Get your entire body in the game!!!

So this guy has ZERO options…We will, of course, be doing the exact opposite of this in your training session today. And when you finish your training, be sure to thank your coaches for making sure technique ->consistency -> intensity stays at the top of our focus with you.

Friday’s Training:

A. Deadlift (up and down)
5-5-5-5-5

B. Deadlift: 10 minutes, 3 reps every minute at the start of the minute.
Weight should be about 70-80% of your 5 rep.

C. Push up challenge
2 min max push ups
Rest 2 min
1 min max push ups
Rest 1 min
30 sec Max push ups
Rest 30 sec
15 sec max push ups
Done. Score is total reps.

Level 1 CrossFit

Skill: Deadlift
5 reps, up & down, for 10 minutes. Going up in weight stops when technique breaks start.

WOD:
Every minute on the minute for 15 minutes:
5 deadlifts
10 push ups.
Friday, Friday…time to lift HEAVY!!! We had tons of PR’s on ‘Kelly’ yesterday, which is just awesome!!! Kelly is a very long, quad dominant workout. Today we’re flipping the script and going big on the posterior chain to round out an awesome 5 days of training.

If you’ve been coming to your sessions regularly, you’ll have noticed that we’ve been having you all do deadlifts ‘up & down’, the reason is to get more work on the hamstring during the descent of the lift. So why is that important?

One major reason we emphasize this on the deadlift is that by building your entire body up as much as possible during training, you’ll have the most options available to you when it’s finally time to perform. You will be able to activate and control more parts of your body when you need it, and that’s a very good thin. Localized muscular fatigue be damned! Get your entire body in the game!!!

So this guy has ZERO options…We will, of course, be doing the exact opposite of this in your training session today. And when you finish your training, be sure to thank your coaches for making sure technique ->consistency -> intensity stays at the top of our focus with you.

Friday’s Training:

A. Deadlift (up and down)
5-5-5-5-5

B. Deadlift: 10 minutes, 3 reps every minute at the start of the minute.
Weight should be about 70-80% of your 5 rep.

C. Push up challenge
2 min max push ups
Rest 2 min
1 min max push ups
Rest 1 min
30 sec Max push ups
Rest 30 sec
15 sec max push ups
Done. Score is total reps.

Level 1 CrossFit

Skill: Deadlift
5 reps, up & down, for 10 minutes. Going up in weight stops when technique breaks start.

WOD:
Every minute on the minute for 15 minutes:
5 deadlifts
10 push ups.
Friday, Friday…time to lift HEAVY!!! We had tons of PR’s on ‘Kelly’ yesterday, which is just awesome!!! Kelly is a very long, quad dominant workout. Today we’re flipping the script and going big on the posterior chain to round out an awesome 5 days of training.

If you’ve been coming to your sessions regularly, you’ll have noticed that we’ve been having you all do deadlifts ‘up & down’, the reason is to get more work on the hamstring during the descent of the lift. So why is that important?

One major reason we emphasize this on the deadlift is that by building your entire body up as much as possible during training, you’ll have the most options available to you when it’s finally time to perform. You will be able to activate and control more parts of your body when you need it, and that’s a very good thing. Localized muscular fatigue be damned! Get your entire body in the game!!!

So this guy has ZERO options…We will, of course, be doing the exact opposite of this in your training session today. And when you finish your training, be sure to thank your coaches for making sure technique ->consistency -> intensity stays at the top of our focus with you.

Friday’s Training:

A. Deadlift (up and down)
5-5-5-5-5

B. Deadlift: 10 minutes, 3 reps every minute at the start of the minute.
Weight should be about 70-80% of your 5 rep.

C. Push up challenge
2 min max push ups
Rest 2 min
1 min max push ups
Rest 1 min
30 sec Max push ups
Rest 30 sec
15 sec max push ups
Done. Score is total reps.

Level 1 CrossFit

Skill: Deadlift
5 reps, up & down, for 10 minutes. Going up in weight stops when technique breaks start.

WOD:
Every minute on the minute for 15 minutes:
5 deadlifts
10 push ups.
Friday, Friday…time to lift HEAVY!!! We had tons of PR’s on ‘Kelly’ yesterday, which is just awesome!!! Kelly is a very long, quad dominant workout. Today we’re flipping the script and going big on the posterior chain to round out an awesome 5 days of training.

If you’ve been coming to your sessions regularly, you’ll have noticed that we’ve been having you all do deadlifts ‘up & down’, the reason is to get more work on the hamstring during the descent of the lift. So why is that important?

One major reason we emphasize this on the deadlift is that by building your entire body up as much as possible during training, you’ll have the most options available to you when it’s finally time to perform. You will be able to activate and control more parts of your body when you need it, and that’s a very good thin. Localized muscular fatigue be damned! Get your entire body in the game!!!

So this guy has ZERO options…We will, of course, be doing the exact opposite of this in your training session today. And when you finish your training, be sure to thank your coaches for making sure technique ->consistency -> intensity stays at the top of our focus with you.

Friday’s Training:

A. Deadlift (up and down)
5-5-5-5-5

B. Deadlift: 10 minutes, 3 reps every minute at the start of the minute.
Weight should be about 70-80% of your 5 rep.

C. Push up challenge
2 min max push ups
Rest 2 min
1 min max push ups
Rest 1 min
30 sec Max push ups
Rest 30 sec
15 sec max push ups
Done. Score is total reps.

Level 1 CrossFit

Skill: Deadlift
5 reps, up & down, for 10 minutes. Going up in weight stops when technique breaks start.

WOD:
Every minute on the minute for 15 minutes:
5 deadlifts
10 push ups.
-Tuesday morning, 6am, Stronger Faster Healthier will be at the box! We’re combining it with AM Mayhem – Come ready for a challenging workout and get some awesome nutritional information! Be there and stay Fit!!!

Barbells for Boobs was a huge success and a ton of fun on Saturday!

And with Vixens like this to help put an amazing event on…

And Community support like this….how could it not have been awesome!

Monday’s WOD:

All Levels CrossFit

“Angie”

100 reps of each, in order, for time

Pull Ups

Push Ups

Sit Ups

Squats

Level 1 CrossFit

‘Lil Angie’

50 Pull Ups

75 Push Ups

100 Sit Ups

100 Squats
Friday, Friday…time to lift HEAVY!!! We had tons of PR’s on ‘Kelly’ yesterday, which is just awesome!!! Kelly is a very long, quad dominant workout. Today we’re flipping the script and going big on the posterior chain to round out an awesome 5 days of training.

If you’ve been coming to your sessions regularly, you’ll have noticed that we’ve been having you all do deadlifts ‘up & down’, the reason is to get more work on the hamstring during the descent of the lift. So why is that important?

One major reason we emphasize this on the deadlift is that by building your entire body up as much as possible during training, you’ll have the most options available to you when it’s finally time to perform. You will be able to activate and control more parts of your body when you need it, and that’s a very good thing. Localized muscular fatigue be damned! Get your entire body in the game!!!

So this guy has ZERO options…We will, of course, be doing the exact opposite of this in your training session today. And when you finish your training, be sure to thank your coaches for making sure technique ->consistency -> intensity stays at the top of our focus with you.

Friday’s Training:

A. Deadlift (up and down)
5-5-5-5-5

B. Deadlift: 10 minutes, 3 reps every minute at the start of the minute.
Weight should be about 70-80% of your 5 rep.

C. Push up challenge
2 min max push ups
Rest 2 min
1 min max push ups
Rest 1 min
30 sec Max push ups
Rest 30 sec
15 sec max push ups
Done. Score is total reps.

Level 1 CrossFit

Skill: Deadlift
5 reps, up & down, for 10 minutes. Going up in weight stops when technique breaks start.

WOD:
Every minute on the minute for 15 minutes:
5 deadlifts
10 push ups.
Friday, Friday…time to lift HEAVY!!! We had tons of PR’s on ‘Kelly’ yesterday, which is just awesome!!! Kelly is a very long, quad dominant workout. Today we’re flipping the script and going big on the posterior chain to round out an awesome 5 days of training.

If you’ve been coming to your sessions regularly, you’ll have noticed that we’ve been having you all do deadlifts ‘up & down’, the reason is to get more work on the hamstring during the descent of the lift. So why is that important?

One major reason we emphasize this on the deadlift is that by building your entire body up as much as possible during training, you’ll have the most options available to you when it’s finally time to perform. You will be able to activate and control more parts of your body when you need it, and that’s a very good thin. Localized muscular fatigue be damned! Get your entire body in the game!!!

So this guy has ZERO options…We will, of course, be doing the exact opposite of this in your training session today. And when you finish your training, be sure to thank your coaches for making sure technique ->consistency -> intensity stays at the top of our focus with you.

Friday’s Training:

A. Deadlift (up and down)
5-5-5-5-5

B. Deadlift: 10 minutes, 3 reps every minute at the start of the minute.
Weight should be about 70-80% of your 5 rep.

C. Push up challenge
2 min max push ups
Rest 2 min
1 min max push ups
Rest 1 min
30 sec Max push ups
Rest 30 sec
15 sec max push ups
Done. Score is total reps.

Level 1 CrossFit

Skill: Deadlift
5 reps, up & down, for 10 minutes. Going up in weight stops when technique breaks start.

WOD:
Every minute on the minute for 15 minutes:
5 deadlifts
10 push ups.
-Tuesday morning, 6am, Stronger Faster Healthier will be at the box! We’re combining it with AM Mayhem – Come ready for a challenging workout and get some awesome nutritional information! Be there and stay Fit!!!

Barbells for Boobs was a huge success and a ton of fun on Saturday!

And with Vixens like this to help put an amazing event on…

And Community support like this….how could it not have been awesome!

Monday’s WOD:

All Levels CrossFit

“Angie”

100 reps of each, in order, for time

Pull Ups

Push Ups

Sit Ups

Squats

Level 1 CrossFit

‘Lil Angie’

50 Pull Ups

75 Push Ups

100 Sit Ups

100 Squats

Monday’s Training:

All Levels:

A1. Back Squat 5-5-5-5-5, rest 30 sec after each set, before A2
A2. Weighted ring dips 5-5-5-5-5, rest 2 min before going back to A1.
Sub to regular ring dips or band ring dips as needed.

B. 3 rounds for time:
25 KB Swings – heavy
25 burpees

Level 1 CrossFit:

Skill: Back Squat
Sets of 10 reps at a time, going up in weight.

WOD:
15 min amrap
20x kb swings
10x burpees