1.5.15 Workout of the Day

First personalized nutritional challenge of the year, open to all members and guests! 20 athletes have already signed up and group will be capped at 35 in order to provide you with the most personalized experience throughout the month. Please signup on whiteboard in either building. You can not out-train a bad diet. Make a committment to a better, cleaner, healthier, lifestyle.

Quote of the Day:

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”

– Mark Twain.

CrossFit

General WU: Coaches Choice

Specific WU:

1 min Warmup/practice Double Unders Med Ball Clean Progression 1 min warmup/practice Double Unders CTB Pullup Progression

Strength: Back Squat 3-3-3-3-3-3-3

Rest 2 minutes b/w sets

Loading Guidelines: Set 1-3: 40-60% 1RM Set 4-7: 70-80% 1RM

WOD 1: For time: 25 CTB Pullups 50 Medicine Ball Cleans (20/14) 100 Double Unders 50 Medicine Ball Cleans 25 CTB Pullups

Post 3RM and time to comments.

Scaling: CTB Pullups

• Sub Regular Pullups

• Scale reps accordingly

• Sub Band Pullups

• Sub Jumping CTB Pullups or Ring Rows

Double Unders

• Scale reps accordingly (max in 2 minutes)

• Sub 200 Singles

OPEN Athletes Accessory Work: Pullups and HSPU

Pullups:

1) 3 sets of 5 kipping swings, (progressing tight to dynamic with swings)

and 3 sets of 5 scap elevators

2) 3 sets of deep ring rows till failure

HSPU:

1) 2 Wall Walks w/:20 sec hold at top. Goal is nose to the wall

2) 3 sets of 20 Shoot to Hollow

3) 3 attempts max HS walk

ICT

General WU: Coaches Choice

Specific WU: 1 round at 60% pace

WOD 1: FGB Format

5 Rounds (:45/:15) for max total reps

min 1: 150 m sprint

min 2: cal row

min 3: Unbroken plank on rings

min 4: KB G squat (53/35)

min 5 : rest

SCORE= Total combined reps not including plank or run

WORK THE ENTIRE :45!