Workout of the Day
Strict Ring Push Up w/ 3.1.1 tempo x5-10
5 rounds, each for time, of:
Row 750 meters
Rest 3 minutes
*CF.com September 17th 2015
Tuesday Objectives: Coach Max
In 10 minutes we are going to work on our pushing gymnastics. This week we are going to match last week’s 5 rounds of 5-10 reps of ring push-ups but the kicker is we are going to do it on a tempo.
On the Conditioning / volume work, males try to work work <1:40/500m & females try to work <1:50/500m. Make set 2 and 3 your best to and try and stay within 85-90% for 4 and 5.
5 Things that Successful People Do In The Gym That Others Do Not
1. They go to work out to prosper, not just to go.
2. They show incredible drive in and out of the gym.
3. They never make excuses.
4. They focus on their goals daily.
5. They are willing to fail.
Coach’s Blog: Kristina Sernett
It’s hard to get back on the nutrition plan, especially after enjoying the instant gratification of delicious food. But I’m back on track, have been for about 15 days now. And I’m starting to really feel the difference again. It’s funny how when you go away and start eating badly and drinking alcohol, you can quickly forget how it used to be to feel healthier (at least I quickly forget). And who doesn’t enjoy a cheeseburger and beer? I certainly do, if you didn’t already know that.
After Vegas, I got on the scale about 5 pounds heavier than a couple weeks prior. Not terrible, but I wanted to stop that real quick. Yes I want a six pack and to lean out, but after struggling through muscle-ups these past weeks, I really just want gymnastics to be easier. To not have it feel like an all-out one rep max every time I struggle my way on top of those rings. So back to weigh and measure it has been, because my eyes are liars and I just can’t be trusted. And oddly enough, it’s making everything about CrossFit feel a little better. The met-cons are a little less terrible, I wanted to die a little bit less during the wall balls on Saturday. My olympic lifting feels a little crisper and lighter, and I’m hitting close to or even above 100% on all of my lifts. After a couple weeks I’m reminded again just how important nutrition is. The evidence is all around me. Not just for not feeling bad, but for making yourself feel as good as possible and for really maximizing what you’re capable of doing.
The holidays are coming, and that’s always a tough time to stay on track, so I’m working on building good habits now for the next month or so. Then I can let loose a little here and there for holidays, or, hopefully, I’ll be feeling so good by the time Thanksgiving and Christmas roll around that I’ll eat less cake, drink a little less booze, and make sure to get my butt to the gym.
Time keeps passing faster and faster, 2016 will be here before we know it… time to get to work now!
1. Clean & Jerk -RFH- 2-2-1-1-1-1-1
2. Clean to Push Jerk 5×3/70% of daily MTR
1. Bench Press 3-4×4-6
2. DB Pullovers 3-4×6-10
A) 2-3 Sets of:
a1. :20 Bridge
a2. :20 L-Sit Hang
a3. :20 Wall-Sit