New Year = potential energy. Let’s do this.
**Announcements, etc…”
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Happy New Year! While the “resolution” thing always seems a little empty, January does bring a sort of “fresh start” feeling to our lives. So rather than ignore it, let’s use it as a way to refocus on and reenergize our goals. The OPEN is just 2 months away, which means that Steven will once again have some bonus conditioning work for you. And to mix things up, there will be a slightly new pattern to our programming, with our Strength cycles running weekdays only, each element rotating weekly with regard to the day on which it falls. In other words, if our squat day is on Monday one week, the next week it will fall on Tuesday. This means that Saturdays will be more of a wildcard day, allowing for more parter workouts, and more inclusive programming… a perfect combo for your “new to CrossFit” friends!
CROSSFIT
S&P cycle (mon-fri): Holiday – SQUAT – pull – press – pull
A. back squat: find 1RM (Record it – we’ll be using it to find working loads in future training)
B. AMRAP in 12 min:
- 6 TGUs (53/35)
- 50 double-unders
C. 50 ab wheel reps (7 min cap)
CSPORT
5 rounds for time:
100m run
10 DB hang squat cleans
15 push ups
100m run
10 box jumps
15 KBS
100m run
10 cal row
15 push press
Xfit
A. 400
B. 4rds + 3 tgu
C. Did 30 and felt like I was getting to many core muscles! Don’t want to get “bulky”
Class WOD
A: 275#’s
B: skipped
3 rounds of Eva in 28:58
800 M run
30 KB swings @ 70 #’s
30 pull ups
Class WOD
1 mile run – 7:01
Then
B: 5 rds +3 tgu Rx
Then
A: 365#
Class WOD
Big Block Run
B). 5 Plus 1 TGU (18#)
A). 145