3 Rounds
Clean and Jerks 5
:30 Elevated Pigeon Stretch
Met Con
2 Rounds
30 KB Swings
30 Feet Elevated on Box Push Ups
600 m Run
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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2 Comments to "Friday 10/14/11"
Reese says:
October 14, 2011 at 7:10 am -
Good workout at Crossfit Bolt in Coppell, TX this morning.
12 min of Nate:
2 muscle ups
4 hspu
8 kb swings
Completed 4 rounds and 1 hspu
Have a good weekend everyone!
Luis says:
October 15, 2011 at 8:10 am -
C&J 155#, then continued 5th mntn training:
with 20# vest: 2 rounds
30 KB swings
30 feet on box pushups
800m run
Total 14:05