Tuesday: April 29, 2014

Tuesday: April 29, 2014

Tuesday: April 29, 2014

Talk about stepping up your game…Stephanie has epitomized the phrase ‘taking it to the next level’ in the last year.

She trained for about a year or so…enjoyed it & everything…but then something clicked…

Maybe it was the Women’s Only partner competition she did with Carly…maybe it’s her fiance Stefan’s EliteEats meals that she swears by…

Maybe it was just the right timing of everything coming together & then it just CLICKS!

But…she set a big goal for herself earlier this year…and that was doing the entire CF Open as Rx’d…every wod…no matter what.

She got through them…and then the final WOD where you Had To Finish…

And she took it as a challenge…and stepped up…dug deep….and did it!

Now she’s stepping it up yet again by being a part of our very first World’s Best Bridal Camp [I mean she did get engaged at the box] and is taking on the 24 Day Weight Loss Challenge to crank her game up to 11.

Show her some love in comments…she’s earned them!

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Tuesday’s Training

Fitness Only [6:30pm]

Pre-Skill: AnAerobic – run 100m hard x3 sets

Skill: Overhead Squat x8 reps

WOD: 12 min AMRAP

10m Shuttle Run x5 [each way – 10x total]

15x Russian KB Swings

10x Jumping Pull Ups

Fitness/Performance/Sport [Sport/Performance at 4:30pm]

A. Every 2 min for 12 minutes [6 sets total]

Fitness: High Hang Power Snatch x3 – working up in weight so long that technique holds

Performance: Power Snatch x2 reps; (60%)2 (70%)2 (75%)2

Sport: Power Snatch x2 reps: 60% (70%) (75%)2 (80%)2

Note: % is based off of 1RM Snatch does not have to be TnG

B. 3 sets:

Snatch Grip DL + Snatch Grip High Pull (1 &1)2; heavier than heaviest set

C. 8 min AMRAP – go HARD!

10m Shuttle Run x10 [5x each way]

7x Pull Ups [Fitness: Jumping/Banded P: Chin S: CtB or 2 muscle ups]

14x DB Snatch [alt arms]

CrossFit Football [5:30am]

 

Strength: Deadlift: 3×5 across+5# from previous

WOD: 5 rounds for time [15 min cap…this is gonna be TOUGH!]

Press @ last set of 5 press reps from last attempt – 1 rep
Strict Pull Up – 1 rep
Press @ last set of 5 press reps from last attempt – 1 rep
Strict Pull Ups – 3 reps
Press @ last set of 5 press reps from last attempt – 1 rep
Strict Pull Ups – 5 reps

 

Sub to banded pull ups or elevated ring rows w/strict form!