Warm-Up
Bring Sally up goblet squats.
WOD prep
Prep the movements
Back squat and hollow rock
WOD
SPB’s
Strength: Parallel Back squat 5-5-5-5-5-5-5-5 Build to a heavy 5. 200 m jog and 15 hollow rocks after each set.
Post WOD
Couch stretch 2 minutes each side.
CFS Brief:
Day 9 Nutrition challenge!
If your why is strong enough the how is easy! Nutrition matters!
Read through the 8-key-concepts and strengthen your why. Details to all 8 concepts can be found on Marks Daily Apple
www.marksdailyapple.com/the-primal-blueprint-8-key-concepts/
8-key-concepts:
1. Yes, You Really Can Reprogram Your Genes
2. The Clues to Optimal Gene Expression Are Found in Evolution
3. Your Body Prefers Burning Fat Over Carbohydrates
4. 80 Percent of Your Body Composition Success Is Determined by How You Eat
5. Grains Are Totally Unnecessary
6. Saturated Fat and Cholesterol Are Not Your Enemy
7. Exercise is Ineffective for Weight Management
8. Maximum Fitness Can Be Achieved in Minimal Time With High Intensity Workouts
Lots of early meetings this week. Home WOD. 5×5 Back squat #265, 5X5 bench press #160, 5×5 bent over barbell row #145. Back gettin after it in the box tomorrow.
PBS: 135-245#.
I think the 6:30am class size may have been bigger than the 5:30am class this morning! Had no idea what Bring Sally Up was and now I know that Sally is not my friend! 😁
SPB’s: 75,85,90,95,100,110,115,130 These felt good and I’m sure looked fantastic 🙂 A great opportunity to focus on technique and work up to a heavy set of 5. A very intimate 5:30 class this morning – yes Rob, 6:30 did outnumber 5:30. But we focus on quality and not quantity, and we had very high quality 🙂 A lot of fun to jump in on Ted’s Birthday Burpees!! Happy Birthday Ted!!
Are you judging our quality based on my Sally Ups this morning? 🤣
If it makes you feel any better, Sally is nobody’s friend. I want to take on you, Keith, and Kenny in some hoops 🙂
PBS – 75,85,110,115,120,125,130,135
It was nice to lift heavy, get some fresh air & hang with the 9:30. Bonus there were some snow flurries to enjoy during the jog 😜 Thanks John!
Nice job on the back squats!!
So we’ll have plenty of room at 7:30 to fit all the names on the board today because the 5:30 crew was a bunch of no-shows today Deb? Phew.
This picking up Sally stuff looked overrated until I Googled it. Kind of a Roxanne burpees thing but instead of burpees you are holding a kettlebell in at the bottom of a squat position thing?
And Happy Birthday Ted. What a week. Athlete of the Month and birthday all in one swoop! You go Ted.
Yes Ken, you will have plenty of room on the board 🙂 Bring Sally Up is a fun one – we did squat therapy instead of KB, which no doubt is even more difficult. The song is pretty much never-ending and you’ll sing it for the rest of the evening. Then Frozen played “Roxanne” and I looked at Becka and we both almost hit the deck. A bit of a Pavlovian response 🙂 Ted is outdoing himself this week.
That’s a good one by John this morning. Who would have thunk that a song about a prostitute would make a whole CrossFitting sector of society all in unison think about hitting the deck when they hear that song? Hopefully Sally had a more respected profession than Roxanne.
SPB’s 205#
#215
Back Squat 295. 1 mile of running(Out in the cool evening)and 120 hollow rocks. Fun times with the
5:30pm. Sally wasn’t so bad, she’s welcome anytime.