Notes:
- Liz is out of town Tues-Sat. If you text me questions then, I may respond slowly because I will probably be sitting on the beach, getting jacked and tan.
- Homework that is due 7.7 (please respond by email):
1) Why do you want to compete in Crossfit?
2) How do you talk to yourself when: a) attempting a 1RM lift, b) getting through a heavy 5 min WOD, c) getting through a 20 min + AMRAP?
3) What are your strengths and weaknesses compared to your peers in the Comp group? Strength and weaknesses relative to the Open WODs of last year? Strength and weaknesses relative to the Regional team WODs of this year?
4) What does the phrase "eating to perform" mean
- If you are going out of town, just do as much work as you can before leaving town. The workload is a little light this week.

Monday
Oly class (you can do the AD work a day early if you have time, guys will be trying to get in AD intervals Tues as well)

Tuesday
AD :30 @85%
AD :30 @50%
30x

Wednesday
A) Skill session with Ryne (TTB efficiency, and Shoulder to OH efficiency)
B1) Push Press 10, 8, 6, 4, 2; Rest :90 (aim to increase weight each set)
B2) Weighted Pull-up 5, 4, 3, 2, 1; Rest :90 (aim to increase weight each set)
C) 10 min AMRAP:
3 HSPU
3 C2B pull-up

Thursday
Off. I will disown anyone who does the Hero WOD programmed.

Friday
A1) Bench Press 10x10; Rest 1 min
A2) Bent Over BB Row 10x10; Rest 1 min
B1) Incline DB BP 10-12x3; Rest 2 min
B2) Seated Hammer Curls (please see Rachel if you need a demo) 20-24x3; Rest 2 min

Saturday (during Comp class)
A) 3 rounds for time
10 Back Squat 80% 1 RM
Row 350m
B) 10-20 min light Oly practice (do not go above 65lbs) (this can be done Sunday if needed)
C) Row 20 min easy pace ("Z1") (this can be done Sunday if needed)
D) 30 min mobility for the inflexible people (this can be done Sunday if needed)
 


Comments

Lindsey
06/30/2013 7:52pm

Being disowned is serious ... I'll be sure to stay FAR FAR away from 504! ::scared straight::

Reply
Taylor
06/30/2013 8:12pm

I'm with Lindsey on this one:/ I'll be sure to stay away!! Lol

Reply
fabi
07/01/2013 7:26am

disowned huh? well I'm gonna disown you for being on a beach getting jacked and tan!!!! what about us? are we just chopped liver? you just ALLLWWAAYYSS leave us.

Reply
Alyse
07/01/2013 9:43pm

Tanning for time is serious work guys. I worked hard for this Euro tan. Should I roll to my side to drink my mai tai, or should I try to pour it in my mouth while laying flat? Rough.

Reply
Karla
07/02/2013 7:25am

my favorite post! That tan does look good. Sooooo jealous. Welcome home

Reply
Karla
07/02/2013 7:27am

Monday
Push Press: 65-75-85-95-100
Weighted Pull ups: 12.5-12.5-15-20-25

Oly
Barski Snatch: 70-75-85-85-90
Snatch Balance: 65-75-85-85

Reply
El
07/02/2013 7:42am

Oly:
Barski Snatch 90-95-100-105-105
Snatch Bal: 90-95-100-100


The AirDyne needs to be relocated to THE SEVENTH CIRCLE OF HELL

Reply
Ivy
07/02/2013 3:23pm

Monday

Barski snatch: 53, 58, 63, 68, 73
Snatch balance: 73, 83, 83, 83

AD calories: 365

Reply
Candace
07/03/2013 9:41am

Push Press: 75, 85, 95, 105, 115
Weighted Pull ups: 20, 22.5, 25, 30, 35

Reply
El
07/04/2013 6:00am

Push press 95-100-105-110-115
Pull ups 25-25-27.5-30-35
AMRAP 17 rounds + 2

Reply
Ivy
07/04/2013 6:08am

Push press: 63,73,83,93,103 (I failed at the second 103, but got it up once!)
"weighted" pull ups: 5@ body weight, 4@ 2.5, 3@ 3.5, 2@5, 1@10
10 min. AMRAP (sub 9 HR push ups) : 9 rounds+ pushups and 1 c2b

P.s. I also misread the website and treated the push press and pull ups as A) and B) instead of B1) and B2). This is probably why I was able to use more weight than I normally would. Or I am getting jacked.... Also a possibility.

Reply
Alyse
07/04/2013 3:05pm

I love you, Ivy.

Reply
Alyse
07/04/2013 3:13pm

Tuesday: 293 cals

Wednesday:

Push Press: 75-85-90-100-115 (failed 2nd rep at 115, so did 2 more reps at 110)

Pullups: 5 @ 20, 4 @ 22.5, 3 @ 30, 2 @ 35, 1 @ 45

C2B/HSPU WOD: 16 rounds + 3 CTB pullups

Reply
Allison
07/04/2013 7:29pm

Monday, Oly
Barski Snatch thingy
53, 63, 68,, 68, 68
4x3 snatch balance
63, 73, 83, 83

Tuesday AD
373 calories

Wednesday
10 min amrap
10 full rounds w/ a nice rip on first pull-up

Thursday
Push press
83, 93, 103, 108, 113
Weighted Pull-ups 2 more rips
10, 10, 12.5, 15, 20

3 RFT 10 BS @ 80% 1RM + 350m row
did 153#
11:22

Reply
Alyse
07/07/2013 9:18pm

Friday:
A1) Bench Press: 75, 75, 75, 75, 80, 80, 80, 85, 85, 90
A2) Bent Over BB Row: 85

B1) Incline DB BP:
12 @ 30
6 @ 35, 6 @ 30
10 @ 30

B2) Seated Hammer Curls:
24 @ 20
10 @ 25, 10 @ 20
24 @ 20

Saturday:
A) 3 rounds for time
10 Back Squat 80% 1 RM
Row 350m

13:25 160#

Reply
Ivy
07/08/2013 5:26am

Bench press: 65#
Bent over row:65#

3 rounds for time @ 105#: 10:50

Reply



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