Warm-Up: standard warm up 10 perfect reps of all the exercises. If you are new they are posted on the right hand side of the page. Work on your perfect form with every rep. Maximum range of motion and power is the idea here
Practice:
Dead lift- 3 x 10 @ 40-50% of your 1 rep max
We just tested this the week prior to our off week. If you cant remember than you now know why you need to write this info down or post it on the site after your workouts. That way you can go back to that date and see what you did. Start taking ownership of your program.
Training:
"Fran"
21/15/9
95lb thrusters
Pull-ups
This is a CrossFit classic and the perfect way to bust into the new cycle. This will be a bench mark workout to track your progress as long as you are a crossfiter.
Thrusters are full squat (hip crease below knee) to full knee, hip, elbow extension locked out on top. Drive that head forward!
Pull-ups are chin over bar however the hell you need to do it
Time Frame: stop at 10 min if not finished but the goal is 4-6 minutes (do not stop at 6 minutes)
Comments: post your practice weights and your training time; oh and post your 8 week goal if you have not yet
Post: stretch it out; partner assisted pnf quads and hammys
**some may blow chunks today...this happens with Fran
***you probably feel a little off from the long break, that is also a normal experience but you will soon be back in the swing
Good work, see you guys in a few days
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Sela- Practice: 175# 3x10; Train: RX'd 6:15, slower than last time, i guess i need people to be yelling at me; my intensity sucked and I was sucking wind too, its tough coming off a rest week
ReplyDelete8 week goals: 385lb DL; Shoulder Press 175#; get my health back (no cough and fixed hand)
Last cycle goal of 7 unbroken muscle ups was met
Goodgame- Ok so 2 weeks off was a horrible idea. Of course i didn't properly fuel my body as i should have. Felt great during the warm up knocked out 5 muscle ups then finished the the last 5 pullups, felt strong. Muscled through 165# deadlifts no problem. Then Fran got a hold of me. Got a big fat DNF, hit complete muscle failure and couldn't continue. Really got to get better at front squats, they get me in trouble with thrusters and cleans. No excuse Fran owned me today.
ReplyDelete8 Week Goals: 350lb DL, 285lb Squat, 185lb clean, 170lb Press 7 unbroken ring muscle ups
Koenig - Ah, silly patients got in the way of my workout today, but I promise no more excuses.
ReplyDeleteGoal: 1 pull up. Is that good enough? If not, Sela tell me what it should be
Urias, T: RX'd 10:20
ReplyDeleteGoal 135# overhead squat.
Brock: I had to change it up a bit since I hurt my back last week doing the dead lifts. Guess I need someone telling me to keep my butt down. Practice: Instead of deadlifts, I did sets of 10, 15, 20 pushups as fast as I could. Train: Again, I had to substitute the 35 lb bar for my sets....obviously too light but no strain on back. The pullups sucked. 7:42
ReplyDeleteGoal: A real pull up would be nice...taking a minute off my 2mile run, and knees to elbows without looking like a tard.
S-to-the-Ela;
ReplyDeleteDid 5:09, down from my PreRanger best of 4:15.
Goals - 4:00 FRAN,, 5mile run in <35min, 5x straight bar muscle ups, >20 heel claps, >20 185# bench, >30 225# deadlift in 8 weeks
Jared 4:15 is fucking insane!
ReplyDeleteJessiman-on our own tonite..
ReplyDeleteDeads: 135, 155, 165 (didn't know @ 50%)
Trained: 1x75, 2x65#, 7:11.