Monday
Squat
3×5, sets across (increase 5 pounds)
Press
3×5, sets across (increase 5 pounds)
Tuesday
Power Clean
5×3, sets across (increasing 5 pounds)
WOD
4 rounds for time of
- 10 linear ball hops
- 20 push-ups (10 for ladies)
- 20 ski jumps
- 10 wall ball (20/12#)
Hey guys, I won’t be here this afternoon because I’m going to Fort Worth for Brian MacKenzei’s CrossFit Running and Endurance Seminar. So, here’s the plan…
All my regulars will deadlift (1 set of 5, just like normal), and then do a short met-con.
Becca and Tayo will just stick with the met-con, and we’ll go through the deadlift next week.
The met-con will be 5 rounds for time of:
- 250 meter row
- 5 pull-ups
- 15 push-ups
Becca and Tayo will use the resistant bands in the two power racks that are bolted to the floor. If 5 to 10 push-ups aren’t doable off of their toes, then they can do bench dips.
You guys will have to figure out a way to share the rowers depending on how many people are there. If you have any questions, call me at 770-634-8768.
WOD
4 rounds for time of
- 10 DB hang power snatches
- 10 KB swings
- 10 air squats
Note: The original workout has wall-ball instead of air squats, yet the heat index was over 100, and it would have been…eh, difficult. We stayed inside instead of doing the wall-balls.
Masters WOD
4 rounds for time of
- 10 DB hang power snatches
- 10 Pull-ups
- 10 Push-ups
- 10 KB swings
Chris tells brent to do the linear progression
Weekend Wrap Up
Mr. 500
Here at the Wichita Falls Athletic Club, we make people strong and conditioned. Sometimes, as with any sport, there are set backs; injuries, illnesses, a busy schedule, or inevitable zombie outbreaks. Well, in spite of progressively rehabbing a groin injury with squats, my friend Chris — whose team recently won the Cookout Competition — deadlifted 500 pounds for five reps. He now prefers to be called Mr. 500.
Chris (left) does not mess around with deadlifts
Happy Birthday
Saturday was my brother’s birthday. Happy birthday, Nate.
The Nate Machine is looking clean
WOD
Agility warm-up.
Squat
3×5, sets across (up 5 pounds)
Press
3×5, sets across (up 5 pounds)
Power Clean
5×3, sets across (up 5 pounds)
Follow the jump for last Friday’s workout…
Squat
3×5, sets across (increasing 5 pounds)
Bench
3×5, sets across (increasing 5 pounds)
Deadlift
3×5, sets across (increasing 5 to 10 pounds)
Pisarenko = 70's big
