Wednesday – May 1st, 2013

Motivation

We did running yesterday. Hopefully you did not avoid coming in because you don’t like running. I aploud all those who came in despite their lack of love for running. Getting better at running will improve your performance in everything else you do in the gym. You do not have to like running to become good at it. I spoke to Adrienne today after she did the running workout. She told me her goal when she came back to CrossFit was to be able to run the 600 meters without stopping. Today she did that. So proud of her. It wasn’t easy but she persisted. And like the quote we have over the On Ramp board,“That which we persist in doing becomes easy to do, not that the nature of the thing has changed but that our power to do has increased.” – Emerson. Meet all of life’s obstacles with enthusiasm and vigor. Complaining never makes anything better.

Strength

If you do not have a 5 rep max for Back squat then that is what you are to establish. If you have a recent max score then I want you to do five sets at 80% of your five rep max. This means I want you to do a set every two minutes. In the gym you may have seen the trainers and some of the other members wearing funny shoes (Oly lifting shoes) when doing Squats and the Olympic lifts. I highly recommend investing in a pair. They will help you maintain better form which will allow you to lift more. You buy shoes specific for running, why not a pair specific for lifting? Your joints will thank you.

Workout Strategy

ME= Max Effort. During these two minute evolutions you want to accumulate as many seconds in the desired position. You will have two scores for this workout. One will be how many seconds you spent in your desired position (Plank hold, pike position, or handstand). If you can do a handstand at all then do that for the workout. We saw many of you that finally got upside down with their feet against the wall able to hold the position for at least 10 seconds. Your second score will be total number of reps done during the two 6 minute AMRAPs (As Many Reps As Possible). We worked on handstands on Monday. If you are debating between level 2 and 3 then I want you to go to the level that you have done the most during the last month. The limiting factor will be burpees as they are the cardio portion of this workout. I would rather you do less burpees and get a higher overall score which means you will keep your average power output higher. Shoot for three rounds during each 6 minute evolution.

Workout of the Day
Strength of the Day	Back Squat: 5 rep Max in 10 minutes
Level 1: 2 min ME Plank hold 6 Minute AMRAP of: 10 Hang Power Cleans 10 Burpees 2 min ME Plank hold 6 Minute AMRAP of: 10 Hang Power Cleans 10 Burpees 2 min ME Plank hold	Level 2: 2 min ME Pike hold 6 Minute AMRAP of: 10 Hang Power Cleans @ 95/55# 10 Burpees 2 min ME Pike hold 6 Minute AMRAP of: 10 Hang Power Cleans @ 95/55# 10 Burpees 2 min ME Pike hold
Level 3: 2 min ME Handstand hold 6 Minute AMRAP of: 15 Hang Power Cleans @ 95/55# 15 Burpees 2 min ME Handstand hold 6 Minute AMRAP of: 15 Hang Power Cleans @ 95/55# 15 Burpees 2 min ME Handstand hold	Level 4: 2 min ME Freestanding Handstand hold 6 Minute AMRAP of: 15 Hang Power Cleans @ 115/75# 15 Burpees 2 min ME Freestanding Handstand hold 6 Minute AMRAP of: 15 Hang Power Cleans @ 115/75# 15 Burpees 2 min ME Freestanding Handstand hold

Workout of the Day

Strength of the Day

Back Squat: 5 rep Max in 10 minutes

Level 1:

2 min ME Plank hold

6 Minute AMRAP of:

10 Hang Power Cleans

10 Burpees

2 min ME Plank hold

6 Minute AMRAP of:

10 Hang Power Cleans

10 Burpees

2 min ME Plank hold

Level 2:

2 min ME Pike hold

6 Minute AMRAP of:

10 Hang Power Cleans @ 95/55#

10 Burpees

2 min ME Pike hold

6 Minute AMRAP of:

10 Hang Power Cleans @ 95/55#

10 Burpees

2 min ME Pike hold

Level 3:

2 min ME Handstand hold

6 Minute AMRAP of:

15 Hang Power Cleans @ 95/55#

15 Burpees

2 min ME Handstand hold

6 Minute AMRAP of:

15 Hang Power Cleans @ 95/55#

15 Burpees

2 min ME Handstand hold

Level 4:

2 min ME Freestanding Handstand hold

6 Minute AMRAP of:

15 Hang Power Cleans @ 115/75#

15 Burpees

2 min ME Freestanding Handstand hold

6 Minute AMRAP of:

15 Hang Power Cleans @ 115/75#

15 Burpees

2 min ME Freestanding Handstand hold

To Get more Awesome: 47 Supermans

Wednesday – May 1st, 2013

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