CrossFit games just wrapped up and new champions emerged and one champion refusing to give up his spot as reining champion, regardless of going team. If you watched any of the CrossFit Games we hope it left you inspired to get in the gym and go harder, focus and achieve new goals. Because we are hoping many of you will challenge yourselves next year to compete in the open. We would like for you to challenge yourself to see how far you have come. For those that want to make it to regionals we've got you covered too. As many of you know we have Tuesday and Thursday night team training. After Moxie it will become a competition class. We are also looking to add a competition class on Saturdays from 10a -12p. And we'd also like your input on adding a Sunday class for CrossFit and Competition class. So if that's something your interested in please speak up and tell a coach.
In other news. If your competing in Moxie or going to cheer fellow CrossFitters the shirts and tanks have been ordered and are printing as I write this. It will work out to $40 for both shirts. It will be so awesome to look around and see 40+ athletes going hard at Moxie.
Also 31 Heroes is this Saturday. We would love for everyone to come out and support. Follow the link to register.
Enough!! Time to get to the real business
400 m Run
10 - Samson Stretch
15 - Good Mornings
20 - Jumping Jacks
STRENGTH / SKILL
5 x 10 @65% of 1 RM
10 Minutes EMOM
4 - Burpees
5 - Box Jumps 24 /20
6 - Wall Balls
*Every round failed give yourself 10 Burpees
*I had a great talk with an individual this past week in regards to mobility and ability and meet the demands of the strength portion. So I thought Id give you something to think about. First ask your coach about ways to improve your mobility. Full range of movement is key to the success of your fitness. Second if something is bothering you and its causing you to back away from heavy lifting try this. Figure out total pounds you would be lifting through out the sequence given on that day and break it down to complete. Example....today if your 65% equals 165. Multiply 165 x 10x5. That would give you total pounds 8,250. Then find a suitable weight and rep scheme. Lets say 95 feels good. Then I might do 95 x 13 x 7 sets to equal 8,645 pounds. Now I'm getting the volume. Volume is different than intensity but it's a great start to getting you back in the game. And there you go. Some food for thought. This does not mean everyone do this method. It is an alternative if there is an issue. Follow the program and trust the process.