Same warm up all week

Strength-
Deadlift 5,5,5,5,5, – If you look like a dog pooping you are doing this wrong.. no rounded backs. drop weight, get the form, have someone video you, get that back locked in and then add weight.

Wod-

“Diane”
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time

*Wod’s are not the time to practice handstand push ups. Absolutely no crashing on your heads.  Handstand push ups are a skill we will be happy to teach you, but not during the middle of a wod. There are progressions to everything depending on where you are at. A handstand hold might be the first progression we use for someone, but handstand push ups off the box are what we might use for someone else.

A little reminder as we finish out the test week. We all fall off track.. we all hit bumps in the road.. when I don’t do as well as I like at anything I always think of this quote. Whether its diet, business, workouts, or anything. You know what you have to do to get better next time we do these wods in 8 weeks.. now do it!!

“Do. The. Work. Every day, you have to do something you don’t want to do. Every day. Challenge yourself to be uncomfortable, push past the apathy and laziness and fear. Otherwise, the next day you’re going to have two things you don’t want to do, then three and four and five, and pretty soon, you can’t even get back to the first thing.” Tim S. Grover

Warm up is the same all week

Strength-
Front Squat-5,5,3,3,3,3- Go heavy.. next week we are finding 1 rep max, then going back to higher reps after that.

Wod-

“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

Same warm up as all week

Strength- Power Snatch
30 minutes to build up to a heavy 3 reps.. You can reset between reps, but don’t take longer 5 seconds.
You should be sweating and practicing with and empty bar before you think about weights on. If you go through this in less than 30 minutes you went way too fast.

Wod- Isabel
30 Power Snatches for time 135/95

*we will run through this wod twice- partner with someone and count their reps/encourage them. Then switch and they can count for you.

Warm up- same as monday. same all week.
Your strength work is very important. Don’t rush through it. Do 4-5 warm up sets at light weight. 3 reps should be very heavy. The only exceptions are injury or if you are new and learning technique. Technique before heavy weights… When you have your technique go heavy during strength. The more muscle you have the more fat you burn. Yayyyyy Science!

Strength-
Bench Press- 5,5,3,3,3,3,

Wod-
Helen-
3 rounds for time
400m Run
21 KB swings 55/35
12 Pull ups.

Go all out on this wod- you get out of it what you put into it.

All named wods this week!! This week is a test a week! We will be redoing these wods in 8 weeks. It’s the holidays… “I’m busy” is not and excuse. Everyone is busy. It’s time to get comfortable with being uncomfortable. Believe in the system, do the wods with the class. This is difficult but rewarding. Easy doesn’t work when it comes to being the best the version of you. The best way to be good at CrossFit is to do CrossFit.

Warm up- Same warm up all week
Row 500
Then 2 rounds-
20 squats
10 Push Ups
10 pull ups (strict) or ring rows
20 double unders or attempts

Strength-
Back squat- 5,5,3,3,3,3

Wod-

Karen- 150 wall balls for time

*** Partner up with someone- we will run two rounds of this wod. You count for your partner, then your partner can count for you. Full Depth, hit the target.