WED 10.16.13 SFH samples & crazy stuff in today’s WOD

New stuff in today’s workout

In the October coaches meeting, someone asked me if there was a typo on the October 16th programming. Nosiree, that there is a 10-rep max back squat.
This will challenge you to:
1. Be mentally tough
2. Take in oxygen under load
3. Handle a heavy load over time (do it right & you’ll have a barbell on your back for 60-90 seconds)
HOW DO I CHOOSE A LOAD?
Well, you’ve got 15 minutes to get there.
But here’s my challenge to you – the last time we did sets of 5 back squats, what was your heaviest set?
Take that number, and do it 10 TIMES!
You’ll have to go at a slower pace…
And work on breathing between reps…
And concentrate… and stay tight…
And tell the demons in your head to shut the hell up.
But do it. Let me know how it goes…

And oh yeah, part B has something new for you too.
Carry something heavy – is it two kettlebells?
Is it a med ball?
Is it a weight vest?
Is it a sandbag?
Your choice… what’s heavy & challenging for you?
HAVE FUN!

SFH in da house

Our friend John from Stronger, Faster, Healthier will be at the box tonight with samples of post-workout protein and fish oil. Say hello and grab some recovery drink after you train tonight!

1378574_10151705045536732_2092092591_nAlyssa reppin’ out some banded push ups

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Back squat: In 15 minutes, find your 10-rep max back squat.
B. For time:
200m heavy carry (your choice)
20 burpees
200m heavy carry
20 sit ups
200m heavy carry
20 pistols (10L/10R)
200m heavy carry
20 lateral box jumps

And coming tomorrow…

A. Rope Climb: 10 minutes skill practice
B. 10-1 Ladder Not for time:
Deadlift
Burpee
*Begin your first set of deadlifts at 30-35% of your 1-rep max.
Add weight each set.
Set your weights in your sets to get to 85% your 1-rep max for your last lift.
Then we’re jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week’s CrossFit Total.)
Rest 3:00
Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories.
C: 2:00 hollow rock test or 100 sit ups for time.

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