April 19th, 2010
CrossFit Training Week of April 19, 2010

Again this week… Train hard. I don’t have an earth shattering piece of conditioning I.P. for you except to remind you that the proper physical adaptations you are looking for only occur with a highly varied work out scenario. Remember we learn the mechanics first, work diligently to make consistent movement under consistent effort and then increase the intensity. That will get you there.

Also for those of you who show up to class tired and leave with your bottle of water remember that if you want to kick the protein synthesis into high gear you must eat to train. You must replenish your body’s stores of easily available carbs and protein within 30-60 minutes after you work out. It will make a decided difference in how you look and feel. Dump the fast food, high fructose corn syrup and saturated fats. Talk to me this week about what to drink/eat after your workouts and before…

This is what we are doing this week:

Wednesday April 21, 2010
#12 Intro
5 Rounds
20 Plyo jumps
15 Ball slams
10 Back squats
5 Decline push-ups

John F 23:30

Advanced
4 Rounds
20 Suitcase deadlifts
30 Renegade rows
40 Sit-ups
50 Push-ups
1 10 second hand-stand

Dan 38:22

Tom 31:05

April 24, Saturday
#1 Intro
200 meter run each set
15-12-9
Squat
Push-up
Sit-up
200 meter run

“No intro today. All these people took the 12 step challenge and are now training advanced CrosssFit. Who wants to get into the game? Be your own best friend. Get to the gym! Make CrossFit your training.”

Advanced
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Push-ups
Sledgehammers
Tire flips
Goblet squats
High jumps

Jo 25:00 (7x)

Tom 40:43

Dan 54:05 *When I started CrossFit a few years ago I could honestly do 5-7 minutes of this level of exercise! It’s so much fun to push myself.