Friday: Health, CrossFit, and Beyond

Hey Volts and Vixens! With the Whole Life Challenge just around the corner Coach Murillo wanted an opportunity to share his thoughts -

“Are you compelled by competition? I know that I am. For me to really commit to something, I have to know that I’m being critiqued to a certain degree, and that if I don’t perform correctly, I won’t win. My training has been going great, but there are certain parts of my lifestyle that I wish were better. My diet is only good about 65% of the time, and I rarely get a full 8 hours of sleep. On top of all of that, I don’t practice the proper recovery techniques that will truly allow me to reach my full potential.

The Whole Life Challenge is on its way and I couldn’t be happier or more excited. It is a competition of physical performance, recovery, AND eating/sleeping habits. So in order to do well, I have to focus on improving parts of my life that I have been neglecting. This challenge isn’t just going to improve my CrossFit performance, it’ll improve my life, and that is the main reason why I’m doing it.

If you are like me and need help working on those parts of your lifestyle, I encourage you to challenge yourself realize how great you can be.”

- Coach Murillo

 

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A.  Movement Review for “Bear Paws”

  • After Every Set We Will Do:
  • 1st = 200m Sprint
  • 2nd = 10x GHD Sit-Ups
  • 3rd = 10x GHD Raises
  • 4th = 50 Double Unders
  • 5th = 30 Burpees For Time.
  • Skill: Deadlift
  • Emphasis on efficient turn over of movement
B. Bear “Paws” Complex

  • 5 Sets x 5 Reps
  • Hang Squat Clean – Hold 2 Sec
  • Push press/jerk – Hold 2 Sec
  • Back Squat – Hold 2 Sec
  • Push Press/jerk – Hold 2 Sec
  • Back to Hang – Hold 2 Sec
WOD: 30 Minute AMRAP

  • 300m Row
  • 30 second Front Leaning Rest
  • 5 x Deadlifts
  • 60 x Rope Passes
  • 5 x Deadlifts
  • 90 second Rest Between Rounds

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