This has been a great cycle....I have seen some tremendous improvement in performance, attitude, intensity and body composition. Hopefully you are feeling good about the work you are putting in. If you are frustrated with an aspect of the training or your results, ask for help. As you know I will be leaving at the end of the week. Do not use this as an excuse to quit what you have worked so hard for. You will all need to rally around each other a little more and drag each other on those days when someone "just doesnt feel like it". Its those days when you feel like skipping but force yourself to go that will turn into the results you want. Remember there can always be an excuse not to get to the gym, not to eat the right things, not to get sleep. But thats bullshit, suck it up and do it. You should be finding excuses TO workout not the other way around. There is a lot of time still left for you guys that are staying till the end. Lots of gains can be made. Set some damn goals this next cycle and publish them on here so you have to set yourself accountable. Dont give up on the progress you have made. I will miss my CrossFit group and look forward to working with you guys in the rear.
Warm Up: Standard
Practice: 3 attempts at new 1 rep max shoulder press; we've put extra work in on this since the last try....lets see some new PR's (personal record)
Train: For Time: "Filthy Fifty"
50 x Box Jumps, 24/20"
50 x Jumping Pullups
50 x Dumbell Swings, 55/30 lbs
50 steps walking lunge (each step counts)
50 x Knees to Elbows
50 x Push Press, 45lbs
50 x Back Extensions
50 x Wall Ball, 16/10 lb ball, 10' target
50 x Burpees
50 x Double Unders (or tuck jumps if you really, really suck)
50 x Box Jumps, 24/20"
50 x Jumping Pullups
50 x Dumbell Swings, 55/30 lbs
50 steps walking lunge (each step counts)
50 x Knees to Elbows
50 x Push Press, 45lbs
50 x Back Extensions
50 x Wall Ball, 16/10 lb ball, 10' target
50 x Burpees
50 x Double Unders (or tuck jumps if you really, really suck)
Once your start an exercise you have to finish before moving to the next!
This is gonna suck, pure and simple. Time frame for this workout is 30 to 40 minutes. If you are not finished in 40 minutes, then stop. This is a much longer time domain than we are used to, but we need to train it (and suck) on occassion. Keep chugging away at each movement, and keep your movement standards throughout.
What better to way to close out and lead us into a rest cycle? Push yourself as hard as possible. You'll have five days to recover from it.
This is gonna suck, pure and simple. Time frame for this workout is 30 to 40 minutes. If you are not finished in 40 minutes, then stop. This is a much longer time domain than we are used to, but we need to train it (and suck) on occassion. Keep chugging away at each movement, and keep your movement standards throughout.
What better to way to close out and lead us into a rest cycle? Push yourself as hard as possible. You'll have five days to recover from it.
Practice: failed twice at 165 and failed once at 155...so that was awesome Train: RX'd 32:04 grinder
ReplyDeletePractice: was able to get my old 1RM at 160lbs but failed twice at 165. Train: 39:04. That was a smoker.
ReplyDeleteJessiman~1 RM 95#
ReplyDeleteT: RX'd 33:04.
Looking forward to the days off!!