Breathe in, breathe out

Today's Knowledge Bomb: Missed lifts are inevitable, learn how to do it the safest way.

You may have noticed an uptick of upper back work. We have been doing a lot more horizontal pulling and rear delt work to compensate for the amount of pushing exercises CrossFit throws at us. Your posture and overall shoulder health will thank you for adding these things in.

A.) Strict Press 3 x 3 (Wendler week 2)
(rest 3-5 minutes between WORK sets)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) (Superset) Three sets of,

DB One Arm Row x 12, 12, 15

TRX Scarecrow x 12, 12 ,12

- Rest 60 seconds between sets -

C.) Blackburns on Bench (Y-W-T-I) 

3 sets of 15 sec. hold each position

D.) MetCon: Rowing Intervals

1,000m-750m-500m-250m-500m-750m-1,000m 

- Rest 3 minutes between all sets.
- The goal is to row your 2k pace for the first 1k. (Consistent pace you could row 2000m for)
- Then increase your pace on the 750. Then increase your pace on the 500, and again on the 250.
*On the way back up the ladder try and match your times.*
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*Reebok CrossFit ONE ROAD TRIP! *

New Arrivals!

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

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Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*