“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”- Greg Glassman, Founder of CrossFit
Warm-Up
Run, row or bike 2 minutes
10/10/10 Banded pull a parts or Crossover symmetry.
2 Banded hip circles boxes with 2 squats at every corner.
10 Banded good mornings
WOD prep
Coach lead.
1 round with your bar or dowel.
Run 100 m
3 Hang power cleans
3 Front squats
3 Back squats
Run 100 m
3 Strict press
3 Push press
3 Push jerks
Run 100 m
3 snatch grip dead lifts
3 Hang power snatches
3 Overhead squats
WOD
“PAINSTORM XII”
For time. This WOD starts with the run and ends with a run!
400 m run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 m run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 m run
50 Hang Power Cleans
50 Hang Power Snatches
400 m run
*Perform all barbell movements with an Olympic bar only (45,35). Run without the bar.
*Yes the load is light today but you still should work on clean, smooth technique!
*Scale to a 15 pound training bar or dowel if needed.
*If not running 40/28 calorie bike.
Option 2:
35 reps
Option 3:
25 reps
CFS Brief:
*28 day Nutrition challenge starts Wednesday January 2nd! Details on the web site and the white board at the box. The challenge is free! Get your name on the board!
Painstorm XII: 34:46 Rx
A great way to kick off 2019! Nice to see big crowds at both classes. This WOD did not disappoint and what a great day to be outside for a run! Happy New Year!!
Pain Storm
30:22 rx
Happy New Year!
Great day to get outside!
Pre Challenge week starts tomorrow.
Down load my fitnesspal to your phone and track your total carbs for the day remember week 1 is just about paying attention and to see where you currently stand with your carbohydrate intake.
Awesome energy in the box today. 30:49 with lots of mods.
200m run instead of 400m
FS and OHS with PVC
The rest as Rx.
Fun one, It’s surprising how tough the empty bar can get! 34:00 rx
33:28 RX. Fun trying to keep up with Puckhead.
33:44 15# bar