Friday, January 11th, 2012

Hey Folks!

That was a serious workout today.  Everyone put up an awesome effort and crushed extreme as usual.

I don’t really have any news for you guys today, other than it’s Friday and that makes me happy.  The week did seem to go by really quickly.

I’ve had a couple questions about programming which made me realize I don’t often explain it.  We are currently in week 4 of a 6 week cycle.  This week is hard.  It’s meant to be that way.  It’s meant to test us mentally, physically and possibly even emotionally…maybe.  Next week is a “de-load” week.  It means some more emphasis will be placed on mobility, lighter loads and more reps.  The wods will (mostly) be shorter and it should be a week to lick our wounds and continue to train while not being punished as hard mentally and physically.  It’s meant to leave us anxious, ready and poised to destroy our previous one rep maxes during week 6.  This week will be about testing our strength and crushing some wods that will support those strength gains.  So with that being said… Make sure you’re eating well, sleeping well and preparing mentally.

Warm up

2 Rounds – Inch worm x5, good morning w/ empty bar x5, Russian baby maker 30 seconds, 10 dislocates

Deadlift 3×3 @85%

3 Rounds for time:
5-4-3-2-1 of:
Hand stand push ups
weighted walking lunges (kettlebell held goblet style)

Stretch – Pecs, Hamstrings & Lats/Rhomboids

See you in the gym!
Adam, Eric & Katie