8.1.16 Workout of the Day

Saturday 830 AM CrossFit.. field sprint work

COACHES NOTES... Today is the start of a new month. As coaches, we could not be more proud of your progress, effort, and all-out dedication (especially during this past crazy hot month.) A couple of thoughts we have for you to keep you motivated, (so you don't plateau) and for you to continue to keep getting better..

1. Write down some real, attainable goals . Fitness AND nutrition (A small pencil is better than a big memory).

2. Listen to your coaches.. we are here to help.

3.. Work on your weaknesses, Period. You will only get better by putting time into these areas that need work. DUBS, MU, pull-ups, etc.

4. Be as positive as you can be! Don't bitch.. cause nobody wants to hear it and it does you and no-one else any good.

5. Engage members that you do not know and make them feel welcome.

CrossFit

General WU: Coaches Choice

Specific WU: 15 barbell good morning, 10 barbell DL+3x5 ascending to Strength weight

Strength: Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps

*Goal is to hit a heavy set of 2* (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

WOD 1: 3 RFT of 20 Pull-Ups 40 Kettlebell Swings (53/35)

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 10 cal row, 10 BJ, 10 Burpees

WOD 1: In teams of 2 complete 30 min AMRAP of

80 cal row

60 BJ (24/20)

40 burpees

--once works, one rests, switch every 10 reps--

--one rower, one box--

-- Athletes MAY sub out the row for a 800 m together run--

Midline: coaches Choice tabata