Strength:
Front Squat: 5×5 @ 75% of 5RM
WOD:
800m row
8 ground-to-overheads (75% of 1RM power snatch)
600m row
6 ground-to-overheads (75% of 1RM power snatch)
400m row
4 ground-to-overheads (75% of 1RM power snatch)
Helpful Links:
If you have been M.I.A. for a week or two you have probably received an e-mail from Shawn or a Facebook message from me wondering if something is up and how we can help get you back in action. Fitness in general is hard to stick with, but we find that the challenge of CrossFit is even harder to come back to if too long of a break is taken. This is why we’re constantly reaching out to our athletes to try and get them back on as consistent of a path as we can … because we know how frustrating it can be to make progress, take a break, and then come back to see that progress has all be disappeared, and you’re back to square one.
This article talks about this at a scientific and gene level, and how, after even a month, a number of the positive changes you have seen in your physique can start to be un-done. And that after nine months, at the genetic level, it is almost like all of those positive changes never happened in the first place. Frustrating stuff.
Moral of the story … work hard to maintain as consistent of a plan for yourself to get into class as you possibly can. Life is always going to throw things your way, but put those aside for an hour, make yourself a priority, and come in to work up a good sweat with us!
