Strength Work
Supersets
Thrusters Sets of 3
Weighted Push Ups Sets of 5
Hip Mobility
Met Con
250 Row
30 Air Squats
250 Row
30 Burpees
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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3 Comments to "Monday 10/3/11"
Steph D says:
October 3, 2011 at 6:47 pm -
Howdy from CF Brisbane!!! I’ll miss everyone for the next 3.5 weeks but I’ll be repping down here in Aussie-land, so no worries!
Today they welcomed me with good ol’ FRAN.
5:57 RX’ed– about 2 minutes off my PR, but what can I expect after travelling for 24 hours and jet lag? So good to be on the other side of the world for awhile! Happy October everyone!
Luis says:
October 3, 2011 at 8:05 pm -
What an awesome picture with the kick ass competitors from cfwh and superman!!
Got 1 rep thruster 165#
push ups 60#
wod w/20# vest 5:50
Ryan H says:
October 3, 2011 at 8:22 pm -
Awesome effort today at the box. Good job everyone. Make sure you check out crossfit.com tomorrow… you just might recognize somebody!