Tuesday September 1st 2015

Prep
Coach's choice
Burgner Warm up- Dowel 
Burgner Warm up- Bar 

Strength 
10 min EMOM 
1 st- 3-5 Kipping HSPU - go to a deficit if possible 
2nd 3 Hang Power Snatch @ 75% 1RM power snatch 
+
10 min EMOM 
1 st- 1-8 CTB Pull ups/Pull ups 
2nd- 3 Hang Power Clean @ 75% 1 RM Power Clean 

Conditioning
For time; 
21-15-9 
KBS 35/50
Burpees 

Recovery 
Easy walk or row
Lat pull downs x 40 
Shoulder stretches with band 

Monday August 31st 2015

A special Birthday WOD for Wendy!! 

Prep
Coach's choice dynamic 
32 Burpees 
32 Double unders 
32 sec plank 

Strength 
Work to a max weight Turkish get up- try odd objects around the gym to keep this interesting 

Conditioning 
4 Rounds for time 
8 DB Thrusters 35/50 
80 Double unders 
800m Row  

Recovery 
Easy walk or row 
Pec Stretches 

Friday August 28th 2015

There will be no class this Saturday August 29th 2015! 

Prep 
1000m row to warm up 
Coach's choice dynamic 

Strength 
Death by Ring dips  

Conditioning 
3 Rounds of "Barbara"
20 Pull ups 
30 Push ups 
40 Sit ups 
50 Squats 
3 min Rest 

Recovery 
Easy walk or row 
Friday group stretch 

August 27th 2015

Prep
3 Rounds
30 Doubles 
20 Sec HS hold 
10 Beat swings 

Strength 
12 Min EMOM 
1st- 1 wall walk + 2 hip tap OR 20 ft HS Walk 
2nd- 6 V snaps 

Conditioning 
3x800m Run 
* Record each individual time 
** If air quality is too poor to run sub rowing 

Recovery 
Easy walk or row 
Thread the needle 

August 26th 2015

Prep
Overhead prep 
Burnger warm up- Dowel 
Burgner warm ups- Bar 
Skill Transfer- Dowel
Skill Transfer -Bar 

Strength 
Sots Press- Snatch- build to a challenging  set of 5 

Conditioning 
5 RFT 
5 Squat Snatch 65/95/135 
10 Call Row 

Recovery 
Easy walk or row 
Side lying DB powell raises 
Double bully with a buddy or Bar 

Tuesday August 26th 2015

Prep 
Coach's choice dynamic 
Burgner warm up 
3 Position clean 

Strength 
1 Power Clean + 2 Hang Power clean + 3 Front squat 
Build to a max set 

Conditioning 
10,9,8,7,6,5,4,3,2,1 
Lunges/ leg 
Push ups 
Hollow Rocks 

Recovery 
Easy walk or row 
3x 10 Monster walks per leg 
Bretzle- 2 min per side 

Monday August 24th 2015

I came across this article on the CrossFit Lethbridge blog as a repost.  I have read it several times and will probably read it 100 more to remind me to always bring things back to the basics.  

Crossfit is extraordinary in its breadth. The physical tasks we undertake are remarkable for their constant variation and immutable intensity.

To the beginning Crossfitter, the sheer size of the curriculum can be daunting. You'll learn Olympic lifts, gymnastics, sprinting, kettlebell swings, medicine ball work, basic nutrition, and a hundred other things. Crossfit has combined these modalities and a good dose of creativity to develop an inclusive model of fitness programming. 

In an effort to make Crossfit a little easier to deal with, here are some of the things you may want to consider.

1.) Virtuosity: Do every rep correctly, every time. Virtuosity is the pursuit of perfection. Become a stickler for form, and you will reap the benefits of Crossfit extremely quickly.



2.) Consistency: Get out of bed. Go to the gym. Get in the habit of showing up.

3.) Intensity: Strive to minimize the amount of time you spend resting in the middle of each workout. The less you rest, the stronger you'll become. Your workout times will plummet, and your health will skyrocket. Go hard!



4.) Nutrition: Eat enough calories to support vigorous exercise. Not eating is not a solution. Avoid alcohol, starch, and sugar like the plague. Eat lean meats, vegetables, low-GI fruits, and good fats. Fat is necessary for athletic performance--get it from almonds, avocados, olive oil, and fish oil. The best way to maintain a good diet? Clear all the crap out of your cupboards, and never ever buy it again.

5.) Sleep: Sleep is essential to your athletic development. When you sleep, you heal. Progress is a constant give and take between breaking down and building up--exercise breaks you down and sleep builds you up. Give your body the fuel it needs to heal--lean protein and fat immediately before bed will keep you in a good physiological state to burn fat and build muscle all night long. Sleep at least 8 hours every night. Make it a priority.

6.) Rest: Don't exercise every day. You'll burn out. Schedule rest days after every two or three days of heavy training. You can speed up healing with ice, compression, mobility work, and good supplementation.

7.) Instruction: Spend money on quality trainers, reading materials, seminars, and certifications. A few hundred bucks here and there will accelerate your gains much faster than advice from the counter guy at Gold's. 



8.) Comfort: Stray from the known path. Approach new skills as an opportunity to learn, not an opportunity to fail. The best athletes in the world spend all day working on their weaknesses, not reinforcing their strengths.



9.) Goals: Write everything down. Set goals and work to meet them every day. Look back over your progress, and change what needs to be changed.

10.) Stress: Your body doesn't distinguish between training stress and life stress. Minimize life stress to maximize your progress.

None of this is earth-shattering. Incorporate these tenets in your training, one by one. Follow them 90% of the time, and you'll find yourself at the top of the scoreboard each and every week.

---

Jon Gilson is the founder of Again Faster

Prep
800m run 
Coach's choice dynamic 

Strength 
Sots Press- clean, build to a tough set of 5 

Conditioning 
20 min AMRAP 
20 Thrusters 65/95 
20 Pull ups 
20 Burpees 

Recovery 
Easy walk or row 
30 Baned lat pull downs 
Pec stretch