2.3.16 -Daily – It’s Raining outside

Yup, its raining outside… thats all I have to say about that..

 

Listening:

Training:
1. Warmup
400m Row
Inchworm
5:00 Jump Rope

2. Strength
Warm into and work up reps of deadlift. Then set-up a deficit deadlift (CrossFit.com WOD) by setting up plates to stand-up. If you have them, use 45#s..

Deficit Deadlift
5×3

3. Conditioning
N/A (Put it all into the strength session today)

Mobility:

Fuel:

Supplements: Total Primate Care, Alpha Brain, DigesTech, T+,Shroom Tech Sport – All by ONNIT

PR3 Organic Rice Protein – Pure Pharma

Coffee: Portland Roasting Company – French Roast, Single Sourced 

Reading:  Mallmann on Fire by Francis MallmannIMG_0029

PBN

Listening:

Training:
WARMUP
-45 min Pool (various strokes) ramp up to 90% maximum effort for last 10 min

BODYWEIGHT
-2 min Wallball 20#
-2 min Step-ups 10″ box
-2 min Burpee (jumper)
-2 min Squat
-2 min Plyo Push-ups
-2 min Box Jump 18″ box
-2 min Pull-up
-2 min Mtn-Climbr
-2 min Lunges
-2 min Burpee

LIFT
– Squats 5×5 @ 90%RPE
-Overhead Press 5×5 @ 90%RPE
-Deadlift 1×5 @ 90%RPE
-DB Curl 40# AMRAP
-DB Kickbacks 40# AMRAP
-Weighted Pull-ups AMRAP

ABS
-2 min Flutter kicks
-2 min Leg Lift
-2 min TGU w/35# DB
-2 min Crunch ( C )
-2 min Crunch ( R )
-2 min Crunch ( L )

COOL DOWN
-20 min Pool Slow Swim

Supplements:

Orange Triad – Controlled Labs Multi-vitamin with digestion aids, and a solid joint complex

Flow – Progenex  Hydrolyzed Salmon Protein (let that sink in).  This is tropical flavored protein from Salmon.  Feel free to ask the questions if you haven’t heard of it and are intrigued.  Its pretty pricey.

Perpetuem – Hammer Nutrition Fuel for Endurance efforts

– Beyond Raw Beef Protein Peptide Formula (Physiobolic Edge)

Training:

 

Coffee: 
Vahalla Brew

Fuel:  Paleo for Strength Training

Mandatory Video:

Reading:  No one here gets out alive (Jim Morrison Bio)

John CrossFit Sua Sponte

Deadlift: Max Effort, 400×20(ish) from CrossFit Sua Sponte on Vimeo.

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