Skill: 20 mins to practice:
20 second Hang Hold
6 Hang Hold Pull Ups
10 transitions on low rings
10 Ring Dips
Toes to Bar:
30 second Hollow Hold on cage
15 Knee Raises
10 Alternating Leg Raises (10 on each leg)
10 Air Squats with feet together
10 Pistols to object (box/ball…) (5 each leg…alternating)
20 Pistols to object with weight (KB or DB)(10 each leg…consecutively)
Pick one skill and work for 10 minutes. If you’d like, feel free to work the same skill for all 20 minutes
Skill: 20 mins to practice:
Work up to 185/115 and aim to get PERECT reps. Reps that are not PERFECT do not count.
Work up to 185/115 and aim to get PERFECT reps. Reps that are not PERFECT do not count.
For either one, only increase weights once you can perform the lift(s) perfectly well. Consider this another skill session, just like the gymnastics one.
Let’s start from the top…
From the three options, please select the skill(s) on which you need work. Please keep things slow and only as intense as they need to be. All of this moving should be deliberate and intentional…no unnecessary rushing. From the two lifts, please select the one that is most relevant to you and not the one you want to do the most. I know we all want to be Olympic Lifting powerhouses, but if lack of flexibility and experience will deter your experience, then please stick to the technically simpler (albeit not easier) complex.
As far as your paleo tip of the day goes, do not be afraid to eat. You have to overcome that fear / misunderstanding that if you eat too much you will gain weight. Keep your macronutrition in check and you can pretty much eat as much as you’d like*.
*Only true if you don’t eat too much of one food,
Skill: 25 mins to practice:
4 x 20 second Hang Hold 4 x 6 Hang Hold Pull Ups 4 x 10 transitions on low rings
Handstand Push Ups:
2 rounds of:
4 x 1:00 Handstand Hold 4 x 15 Push Ups 4 x 40 Wall Runs
25 mins of practice
For the rest of class practice this:
Hang Power Clean (185/115)
Push Jerk (185/115)
Try to get at least 30 reps of each.
Notice any changes?…
This whole week we will be practicing skills and exposing ourselves to some of the more difficult movements or heavier loads but at a much slower pace. A funny thing occurs once the clock has counted down and the time has started. Today is the first opportunity to focus on what you are doing versus how fast you are doing it. Please take your new found strength for a trip and enjoy how good it feels when you lift and move correctly. As far as the paleo challenge goes, it is Monday again, so put those scores up!!! Enjoy Monday as much as I’m enjoying this fire drill…
At a wedding,
Team WOD 1: For total time:
60 Power Clean (75/55)
80 Thrusters (75/55)
90 Kick Outs
100 Wall Balls (14/10)
Team WOD 2: For total time:
60 Power Snatch (95/65)
80 Thrusters (95/65)
90 Double Unders
100 Wall Balls (20/14)
1000 M Row
Two weeks down…
Another weekend down and you are almost halfway through the paleo challenge. If you have been steady, this next week is an incredibly important week. It takes about 20-21 days to get the full effect of a change in your diet. As soon as this week is over, greens will be greener, your sleep will be remarkably better, and all of a sudden you will be magically better at CrossFit. Once the nutrition element of your health and fitness journey comes into play, all else becomes better and easier.
Just you wait,