Happy rest day!

9:15 AM and 5:15 PM Classes

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Post rounds completed to comments.

Bonus WOD

AMRAP in 14 minutes:

10 Box jumps

14 One arm dumbell squat cleans

18 Sit ups

Post rounds completed to comments.

The Wrap Up

So I have been preaching on this series called The Program. Yes, I know it has been a bit preachy! Well, this is the last installment. The purpose of this series of posts has been to answer a lot of questions that have either been asked of me or needed to be answered whether they were asked or not. We talked about our warm up, our WODs, our nutrition and our post-WOD mobility work. The hope was to paint you a picture. To give you an idea of what I see as the CrossFit lifestyle. This lifestyle has been life changing for our family and many friends. It has propelled the fittest athletes on the planet to never before heard of work capacity. It has helped people lose hundreds of pounds. It has helped people gain muscle. It has made people faster, more flexible, more powerful, more mobile and just more fit and healthier in general. It has done all this for many people time and time again, but only for a certain set of people. It doesn’t do it for everyone who comes to CrossFit, only the people disciplined enough to take on this lifestyle wholeheartedly and consistently on a day to day basis. For those people, it has never failed. Are you one of those people?

Post thoughts to comments.

5:30 AM Class

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Post rounds completed to comments.

9:15 AM and 5:15 PM Classes

Happy rest day!

“If you run you will get stronger. That is why God made a field and a soccer ball because if you play soccer and kick the ball you will get stronger so you can grow up and be a teenager or a mom or dad!”

Carlie Vale

All Classes

“Amanda“

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Compare to here and here.

Steak Marinade:
1 1/2 pound flank steak (grass-fed would be awesome, can’t wait for those cows to come)
1/4 c. pineapple juice (make sure to get 100% juice, no high fructose corn syrup)
2 Tbs. soy sauce
Dipping Sauce:
1/4 c. soy sauce
1 Tbs rice vinegar
1 Tbs sesame seeds
1 garlic clove minced
2 inches fresh ginger root, peeled and minced
2 Tbs water plus more if necessary, if too strong
Veggies:
Boston or green leaf lettuce
red bell pepper, avocado, green onions, cucumber, mango, cilantro, or any other ingredient you know will make this wrap magical

Marinade steak in pineapple and soy sauce for 20 minutes. Grill steak. Let rest, then slice thin.

Make dipping sauce and assemble wraps to your liking, anything goes! Oh yeah, don’t forget the sriracha for extra zing!

Eat well, Friends!
Andrea
P.S. Not to add a shameless plug to my blog, LivinPaleo, but make sure you check in if you haven’t visited it lately, I’ve added some fun new pictures, recipes, and videos there.

Following the Saturday WOD we will be having part 2 of our nutrition discussion. Bring in your carb tracking statistics and be ready to share your thoughts and revelations.

9 AM Class

From the vault… the bumper plate medley. Check out what the first round looks like below.

7 rounds for time of:

8 Bumper Plate Squat Cleans

10 Bumper Plate Overhead Anyhow (push jerk, split jerk, push press or press)

12 Bumper Plate Overhead Stationary Lunge

Compare to here.

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Post distance to comments.

All other Classes

Happy rest day!

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Post time to comments.

Compare to here.

Happy rest day!

9:15 AM and 5:15 PM Classes

“Johnson“

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Post rounds completed to comments.

Bonus WOD

100 Burpees for time.

You thought I was kidding.

Mobility and Recovery

At the end of nearly every session we wrap up with some sort of mobility/stretching/recovery drill. These are a key part of The Program. They not only ward off acute and overuse injuries, they are performance enhancers allowing you to get into better positions and be stronger and more effective at your end ranges of motion. So if your performance is less than what you want it to be or you have more aches and pains than you would like put more focus onto the work we do at the end of class. As your coach it is my responsibility to give you the best experience I can. That said, this part of the class is not optional. It is as important as the WOD. Don’t skip it. Trust me, its because I care! If you are at the other end of the spectrum and just can’t get enough mobility work and want to continue it at home, check out Kelly Starret’s Mobility WOD. It is the best thing to hit the internet since the CFS blog. A daily “WOD” revolving around flexibility, mobility and recovery with the aim of increasing performance. They are usually less than 10 minutes long and are extremely effective as some of you have felt in recent classes. Expect more of these techniques to show up in upcoming classes. Homework: Perform this Mobility WOD today at home and post your thoughts about it to comments.

5:30 AM Class

“Johnson“

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Post rounds completed to comments.

9:15 AM and 5:15 PM Classes

Happy rest day!