Workout of the Day
Power Clean + Push Press –MTR- (TAG) 5×3+3
Deadlift -MTR- 5-5-5-5-5
Pendlay Row -MTR- 5-5-5-5-5
5min Distraction
5min Static Stretch
Notes–What more can I say about MTR’s really? I mean, we are still doing them… 
Link Love
Read–Harvey Newton: Tips For Beginner Lifters. Good little post.
Watch–CrossFit Games Update Show. In case you’re interested.
Compete–Hey guys and gals… there are lots of options for upcoming local CrossFit competitions for all levels! For women only, there is the Endless Summer Competition Series at CrossFit Fly and Femme Royale at Redwolf CrossFit. These are female only partner events with both “fun” and Rx divisions. There is also the ongoing NLI series, with 3 divisions for both males and females. They also have Powerlifting and Oly lifting competitions as well ask some races. If you are ever interested in doing one of these, we would love to support you through training and preparing! I can’t tell you enough how much I have grown pysically and mentally from competing, and I started at a very low level. Give it a try!
Competitive Program
Warm-Up 2k Row
Row 1,000-750-500-250-500-750-1,000m
Rest 1:1
Cool Down 2k Row
Workout of the Day
“Elizabeth”
21-15-9 reps of:
Clean (135/95lb.)
Ring dips
“30 Day Pull-up Cash Out Challenge” Day 30
100 Ring Rows
Notes–I was talking with Miles today after the noon class. He has been a member for about 9 months and he asked if we did this workout during Onboarding. When I said yes… at 65 pounds, and dips from parallettes, he told me that he did the workout prescribed today in under 9 minutes! While I’m not surprised, because Miles is very consistent in his workouts and he practices great form, I’m still super stoked for him, and for so many of you all who I know are getting faster and stronger all the time. It took me a long time to be able to do this workout prescribed because I wasn’t good at ring dips (I’m still not all that great). Remember, you have to be patient in building a foundation. If ring dips are a goal of yours, start doing a few dips here or there after a class… start with the box then progress to a band. The more you do, the easier they will become. As any coach for progressions on the movement and get to work! Before you know it, you’ll have one, then 2 then 10
One last thing… more CrossFit Games tickets will go on sale tomorrow! If you missed your first chance, keep checking in on the CrossFit Games site. I’m sure they will sell out fast.
Link Love
Read–Slow Down and Be Stronger, by Brian Tabor. This article has some good points about slowing down in all areas of life.
Watch–Greg Glassman: Be Better Period. This is a longer video of CrossFit founder, Greg Glassman. I haven’t watched the whole thing yet, but it’s on my list of things to do. Always something to be learned from this guy!
Eat–Guacamole-Stuffed Southwest Burgers.
Competitive Program
1min Pillar
1min Supine Plank
1min Oblique Pillar (30sec ea)
50 Rockers
50 Archers
100 Grasshopper (50ea)
100ea Step Up (50ea)
2min Sampson Stretch (1min ea)
2min Revers Grip Dead Hang
2min Goblet Squat Low Hold (24kg/16kg)
100ea Step Up (50ea)
100 Grasshopper (50ea)
50 Archers
50 Rockers
1min Oblique Pillar (30sec ea)
1min Supine Plank
1min Pillar
Happy Birthday Eamon!
Workout of the Day
In 26 minutes:
Press -MTR- 5-5-5-5-5
Power Snatch –MTR- 3-3-3-3-3
Back Squat -MTR- 5-5-5-5-5
*Misses or bad form = 15 burpee penalty
In 10min:
“30 Day Pull-up Cash Out Challenge” Day 29
100 C2B or AMAP C2B Butterfly Pull-up
Notes–We made it through Monday, and another day of MTR’s! I didn’t see too many burpees today, which is a good thing! I hope you all are having fun with this stuff, and are remembering to write down how much weight you lift from week to week… it’s a lot of numbers to keep track of. If you want to take it a step further, add notes in your journal about how your workout went… how you ate today, how stressed you may have felt coming in, if you PR’d (got a personal record), if the weight felt light or heavy, if you gave up a little early. The more info and data you have, the more you will notice patterns in your workouts, and the better you will know yourself. I have kept fairly detailed journals for the past few years, and I am always so grateful when I can look back and not only see the score I got for that day, but how I felt. I have noticed positive changes not only in my abilities, but in my mindset and daily habits. If you guys ever need help journaling your workouts, ask me or any coach and we’d be happy to help!
Link Love
Read–Train the Mind for Increased Strength, by Tommy Suggs. This article is a longer one, but really good… something I hope to start implementing more.
Watch–Do You Pee During Workouts?… Ladies, you are not alone! This is funny
Quote–”If I’m nervous, I’m in danger of learning something. If I’m not nervous, I’m not pushing myself hard enough. So I’ve always pushed myself to do things that make me nervous.” -Jeffrey Taylor
Competitive Program
Warm-Up 1mile Run
Run 800-600-400-200-400-600-800m
Rest 1:1
Cool Down 1mile Run
