Workout of the Day
Back Squat 3, 3, 5×3 (on a 2min clock)
Then after 5min Rest…
12min AMRAP
10m Handstand Walk
40 OH Lunge Steps (35/25lb)
Link Love
Watch – A Visit to the Ranch Crossfit Games are just around the corner so check out where the whole thing was born in Aromas, Calif.
Like – Derek Irwin’s (that’s me) band To The Mines
Workout of the Day
HPC + Push Jerk 3×3
Then, after 5 minutes rest…
9 Minute AMRAP:
200m Run
4 Muscle-ups
8 Slam Balls (30/20lb)
Link Love
Read – Why Fast? Part Five – Exercise
Watch - ”Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]
Schedule Announcements
NLI 2 – This Saturday
The Next Level Invitational has it’s second Iron Will event this weekend and we have a handful of people competing, including yours truly! Please come out and support if possible. More info HERE. The gym will remain for our regular schedule during this time.
Workout of the Day
1) Snatch Push Press -MTR- 3-3-3-3-3
2) Hang Power Snatch -RFH- 3-3-3-3-3
3) Snatch Push Jerk + Over Head Squat – MTR- 3-3-3-3-3
Session Notes
Here’s some notes on what an MTR is from CriticalBench.com:
“Now, one of the important concepts here is that of “Maximum Training Resistance.” This is what some of you may have heard referred to as a ‘daily max’ before. The definition of the MTR is “the maximum resistance that can be overcome one time without a strong effort of will or emotional stress.” This is key in this program, at least as I have it structured to work for the individual. We want to use the MTR so as not to burn out the nervous system. Thus, on Mondays and Wednesday, the singles in the classical and power lifts must NOT be ‘balls to the wall, my youngest son is hanging suspended over a Judas Cradle’ type of lifts. They are ‘I can walk up to the bar and pull this weight’ lifts. Of course, you have to toe the line. Also, you have to learn whether you are missing lifts because you are actually working above your MTR, or because your form sucks. For me, it is an issue of pulling in the snatch and clean and the drive in the jerk. If I am pulling the bar high enough to snatch it or clean it, and driving it high enough to jerk it, I don’t feel that I have exceeded my MTR, whether I am making the lifts or not. If I am missing my snatches out front, it is likely just because of my crappy first pull and lack of a full shrug, and not because I am going too heavy. As a lifter progresses, he will learn exactly where that line is.”
Link Love
Watch – The CrossFit Games Update: April 10
Upcoming Events
NLI 2 – This Saturday
The Next Level Invitational has it’s second Iron Will event this weekend and we have a handful of people competing, including yours truly! Please come out and support if possible. More info HERE. The gym will remain for our regular schedule during this time.
