Holiday parties will be starting.. shopping will be happening.. busy busy busy??? Everyone else is too.  Make the gym a priority. All your hard work from the past months can be ruined these next 4 weeks. Schedule the gym in. The mall will still be there. Amazon will still be online… there will be a better flat screen out next week.  You’re health and fitness will disappear long before all junk at the mall will. Eating over the holidays.. my advice..  Have some self control. “I can’t do this or that” when it comes to putting food in your mouth is not an excuse that someone who was a strict vegan for 4 year wants to hear. Why am I not a strict vegan anymore? That’s easy. It’s completely my fault, I have been lazy about food prep, and have nobody to blame but myself.   Invest in yourself, have fun, enjoy but don’t indulge.

Strength

ALL 3’s week, we are maxing out next week. Heavy 3’s for you strength this week.. but we are doing it a little different.
You’re last set it a 3+. You’ll do you’re first 4 sets after you are warm with about 85% of your 1rm.. Keep the weight the same all 5 sets.  that third rep should be very hard, but doable. Then on your last set do as many reps as you can.. might be 5 might be 10.

Back Squat
3,3,3,3, 3+ (last set max reps)

Wod

3 rounds for time-
5 push jerks 155/105
10 bupees
10 Front squats 155/105
10 burpees

*do the extra work this week!! it’s awesome.

Extra- Sand bag partner run. 1 mile.. take a sand bag with you.. share the work.

Sunday Funday at 10am

Coach Jordon is going to crush you with a wod that takes up the entire chalk board.

Happy 40th Alison!

Endurance at 8- Coach Bernie is going to mix it up this week!
mobility at 9
bootcamp at 10

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