We are starting the Wendler strength cycle on Thursday.  (See post from yesterday below.)  Many of you were able to make it in and get most if not all of your max lifts in yesterday (Sunday).  Tomorrow and Tuesday will be used for anyone that has not gotten there max lifts in.  For those that have them already...tomorrows WOD is as follows.


Warmup:  The general warmup from the board and run prep as well as any mobility/foam roller/lacrosse ball work.

Half Murph:

Run 800 Meters
50 pullups
100 pushups
150 airsquats
Run 800 Meters

Pullups, pushups and airsquats can be partitioned any way you like...you may go straight through or do 10 - 20 - 30 or most people find that doing 5 - 10 - 15 is the best method.

Most will finish this WOD in somewhere between 15 and 30 minutes. 

***Before or afterwards...you need to do complete 50 back extensions. ***

Normal Sunday times today:  11 am, 12 pm and 1 pm...I'll probably be there until at least 3.

It is very important that you come today if at all possible.  Today will be used to find your 1, 3 or 5 rep max on Deadlift, Press, Back Squat and Front Squat or Bench Press.  If you didn't miss any this past week, then you have your numbers (weight) for the shoulder press and back squat.  Since it has been a month since we did CrossFit Total, it is a good idea to redo your Deadlift.  These numbers are important for the strength cycle we're going to be starting come Monday.  No, you won't have to learn anything new other than a little math equation that is quite simple.  At the end of October we will retest and unless you miss a bunch, you will be much stronger.  The conditioning portions of each day (CrossFit WOD's) will not be as long as they often times are.  We will still have some longer ones, just not on strength days. 

To quote Katie Hogan of Valley CrossFit (CrossFit Games level athlete): "Ultimately, the ability to do more work most often comes down to a lack of strength issue. Working technique on various skills is definitely important, and metcons will train an athlete’s cardio respiratory endurance among other things, but after a point if the athlete doesn’t have the strength and the stamina he/she will not last. Strength takes time to develop, which is why it needs to be rooted at the core of any training program in order to keep elevating the level of the athlete."  What this means  is that you'll be capable of RX'ing more WOD's or be much closer to RX'ing them if you couldn't already.  This is the equivalent of being able to push the gas pedal down further/harder.  It will make sense very quickly once we get started with it and you'll be very happy with the results.

See you all tomorrow.


 

Rest day

Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood

WOD Demo with Lindsey Kokal - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Back Squat 5-5-5-5-5 reps

WOD Demo with CrossFit Montgomery County - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

For time:
100 L-Pull-ups

WOD Demo with CrossFit Oldtown - video [wmv] [mov] [HD mov]

Rest day

Shoulder Press 3-3-3-3-3-3-3

WOD Demo with CrossFit Advantage - video [wmv] [mov] [HD mov]

Class times 1, 2 and 3 PM today

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

WOD Demo with CrossFit 215 - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Class times tomorrow are 7, 8 and 9 am.  Class times for Sunday...1, 2 and 3 PM.

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20/14 pound ball

WOD Demo with Nicole Gordon - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]