2.22.16 – Daily – Starting off Right

Community Happenings

Rick Ayers‘ son JT has been pulling some serious weight! Recently pulling 395lbs at a Bodyweight of 113.6lbs!!

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Pete

Listening: Barbell Shrugged with Mark Bell and Silent Mike

Training:

WARMUP
-1hr Run LSD 70%RPE

BODYWEIGHT
-100 Pull-ups
-100 Burpees
-100 Squats
-100 Push-ups
-100 Bulgarian Split Squats
-100 Mountain Climbers
-100 Step-ups 10″ Box
-100 Aligator Burpee

LIFT
-20×1 Deadlift @50%1RM
-20×1 Bench Press @50%1RM
-20×1 Front Squat @50%1RM
-AMRAP DB Curl 45#
-AMRAP DB Skull Crusher 45#

CORE
-ME Chain Weighted Plank (C, L, R)

COOL DOWN
-15min Slow Walk (Treadmill)
-30 min Watch the “Biggest Loser” and cry

Fuel: Using the Glycemic index to improve athletic performance

Supplements:

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Coffee:  

Reading:  51S1hxyD+YL._SX323_BO1,204,203,200_

Mobility

Rob

Listening:


Training:

1. Bodyweight 50 Reps all around
Push Ups (Fast Banded)
Sit-ups (GHD)
Pull-ups (10x Strict, 10x Wide (strict), 10x Kipping, 10x Reverse Hand, 10x Ring)

2. Heavy: (Work up to a good weight for each prior to first “set”)
2 x 10 DL
2 x 10 Back Squat
2 x 10 Bench

3. Clean and Jerk
EMOM x 15
3x @115# (Work on form and positioning throughout)

4. 2 Rounds of Tabata Rowing intervals with 5:00 rest in between

5. 20 minutes slow and light Rowing

Supplements:

Reading:

 

John logo-suasponte

The 2016 CrossFit Games Open kicks off this Friday! Every week for the next 5 weeks a new workout will be released and CrossFitters from all over the world will be competing to see where they stack up. This represents an excellent opportunity for you to have some fun, challenge yourself, and establish a mark on the board to try and improve upon each year! We will be conducting the Open WOD as a class each Friday and providing score cards and judges. ALL you need to do is sign up!

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WOD

1) Snatch Complex: 1 Power Snatch + 3 Overhead Squats + 1 Full Snatch (5-10#’s heavier than last week)

2) 12 Minute EMOM:

Min 1: 20 KB Swings 24/16kg

Min 2: 15 Wall Balls 20/14#

Min 3: 10 Toes to Bar

Do Work…

 

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