Workout of the Day
Workout of the Day
Overhead Squat -RFH- 1-1-1-1-1-1-1 reps
In 15 min:
10 rounds for time of:
3 Strict Weighted Pull-ups (35/25lb)
5 Strict Pull-ups
7 Kipping Pull-ups
Notes–Holy pull-ups! Good work today guys… that was a lot of pull-ups. The goal of today’s workout was for your 3 pull-ups to be the most difficult, your 5 to be medium difficulty, and the last 7 to be the easiest (even if you modified). Of course, after a couple rounds, they probably all felt hard! I know for many of us our tendency is to race through workouts, but what we as coaches would hope the most from our community is that we are moving well… making sure our technique is on point and that our range of motion is unquestionably good. This may require that we have to modify a movement or maybe slow down a bit, and I just want to reinforce that this is OK! When we do strict anything, you can assume that it’s going to be slower. We fatigue much more quickly when we can’t use momentum, so keep that in mind. I guarantee you will be much better off practicing doing things well, than forcing yourself to go harder or heavier… but are a bit (or a lot) sloppy. As always, if you aren’t sure of what you should do in a workout, or what the intention of the workout is that day, please don’t hesitate to ask. We want to help you progress and improve always… even if that may appear to you as taking a step backward. See y’all tomorrow!
Read–The Full Snatch: A Closer Look at the Mechanics and Technique of the Fastest Lift in the World, by Zachary Long from CrossFit.
Watch–Losing the Hook Grip with JP Bolwahnn. Just FYI. Although, it may stay in, and I’ve been told that’s OK too.
Eat–Chicken Enchilada Bake, from PaleOMG. I wanted to post this one because I actually made it last night and can attest that it’s good (and simple). I actually mixed in 3oz of cream cheese as well (something I pulled from another recipe… not exactly Paleo, but it was good). I used red enchilada sauce, but I think it would be real tasty with green as well. Avocado or guac on top is obviously a must
Snatch 3-2-1-1-1-1-1-1 3×1/Opener
Clean & Jerk 3-2-1-1-1-1-1-1 3×1/Opener
**Opener should be 87 to 92% of 1RM. Lighter is better!!!**