Welcome to the Best Month of the Year
I can’t guarantee the snow is gone for good, or that it won’t quickly be replaced by rain, but the weather patterns are changing! And for the warmer.
The sun is also coming up earlier and earlier. By the time the 5:15am leaves class, it’s not still pitch black, which is beautiful thing.
We will be complaining it’s too hot in the gym soon enough! Just looking forward to opening that garage bay door!
Thoughts on a 10 minute squat hold? Kelly Starrett, who is well known for a wide variety of things in the CrossFit and fitness community, issued the 10 minute squat hold challenge years ago. He felt that going to the gym should not only allow us to build muscle, but also to improve our mobility. And to get to the basics of how humans were meant to move. Take a look at this Men’s Health article to read more.
STRENGTH
front squat: 3RM
WOD
E2MOM
300m/200m row
max strict HSPUs (L2) / HRPUs (L1)
… repeat until you reach 75 HSPUs / 75 HRPUs
SKILL
core work
WOD
4 rounds of…
5-4-3-2-1
russian swings (35/26)
kb cleans (35/26)
kb thrusters (35/26)
1 minute rest
STRENGTH
deadlift: 3RM
WOD
18min EMOM
MIN 1: 8-10 goblet squats (53/35)
MIN 2: 1-2 wall walks
MIN 3: 40 double unders
SKILL
shoulder stability work
WOD
6RFT
12 hand-release burpees over paralettes
6 front rack lunges (40% of 1RM FS)
2 rope climbs
STRENGTH
split jerk: 5×3 @ 70% of 1RM
then
back squat: 3RM
