Announcements
Holiday Party is Tonight at 6:00 PM.  Come eat and socialize.
 
Motivation
 We have learned a lot this week from our workouts.  We have seen some really good scores this week.  Meaning we have gotten considerably stronger and it is easier for us to slow down the intensity to get more work done (volume) in these longer workouts.  We also have seen people getting really sore from the selection of workouts.  Kind of like when you first started CrossFit. Why have we been so sore?  We are not used to the volume we did this week.  The goal is to get better in all areas of fitness.  We generally train high intensity lower volume, meaning heavier weights or faster running for shorter periods of time.  The advantage here is that we are training our speed and strength.  This allows us to slow down and still accomplish lots of work in longer workouts like this week.  If all we did was long workouts with light weight what would happen on a short workout with heavy weight?  We would not be able to even accomplish the workout.  Remember when you first started how hard the workouts were.  Look at how much you are doing now. Yes, you are sore, but are you more sore than when you first started? No you are not but you are doing 2-3 times as much work.  Great job.  “If there is no struggle, there is no progress.”
The Fastest way to recover and ease to soreness is to get the mucles moving.  We need to pump fresh, oxygenated  blood to those sore areas to get the lactic acid and other stuff out of those muscles.  

 

Workout Strategy
 If we look at the pace and call our pace intensity then today’s workout will be the lowest intensity of the week.  We are combining a longer run with high repetition moderately heavy deadlift.  Nearly all of you will use the same weight you use on our deadlift strength days.  Find a steady pace on the run that will keep your rate of breathing down.  I am looking for people to get five rounds done.  With that in mind your pace would be 5 minutes per round.  If the run takes you 3 minutes then you have two minutes to get the deadlift done which is the same pace we do our strength at (10 reps a minute).  You know you can do that.  I am asking you to run 1.25 miles and complete 105 deadlift in 25 minutes.  You know you can do these 50 deadlift in 5 minutes and still have the strength to do a full workout.  So the deadlifts take you 10 minutes.   That means you have 15 minutes to run 1.25 miles.  Everyone can do this.  Try your best.
Workout of the Day
Strength of the Day                                                Day 1: EMOM for 5 sets – Front Squat

EMOM for 5 sets – Push Press

Day 2: EMOM for 5 sets – Back Squat

Day 3: EMOM for 5 sets – Deadlift

EMOM for 5 sets – Push Press

Level 1:

 

25 minute AMRAP

400 meter run

Deadlift, 21 reps

*Same weight you have been

doing your deadlift for strength

Level 2: 

 

25 minute AMRAP

400 meter run

Deadlift, 21 reps

*Same weight you have been

doing your deadlift for strength

 

Level 3:

 

25 minute AMRAP

400 meter run

Deadlift, 21 reps

*Same weight you have been

doing your deadlift for strength

Level 4:

 

25 minute AMRAP

400 meter run

185# Deadlift, 21 reps

Get more awesome: Work on your goal