Warm-up: Foam Roll; Shoulder and Pec Band Stretch; Joint Mobility
Close Grip Bench: Build to heavy set of 3
MetCon – For Reps:
Tabata Supine Ring Rows
Rest 3 minutes
Tabata Box Jumps (24/20”)
This one is from the way back machine…
Blog post from July 19th, 2009:
So let’s talk about this 23/1 rule…
Coach CBo and I have no more than an hour of your time per day. This is an undisputed fact that I am actually pretty happy about. I don’t know if I could spend more than an hour with some of you (Travis and Jonathan come to mind), so our precious hour per day of time isn’t going to expand in the near future.
You all work very hard during your hour of time in the gym. This is a fact I know none of you will dispute. For some people, like Eric and Paul, it is the same hour every day. Others are a bit more variable, but they get their hour in somewhere. A couple have been failing to get their hours in lately (read Blake).
The problem with this scenario is it leaves 23 other hours of the day for you to mess up the solid work we get done in our little bitty window of time. There are myriad ways to go about messing up our work. You could eat too much or too little, not drink enough water, drink too many of those non-water beverages, skimp on the fish oil, not get enough regular sleep, fail at stretching throughout the day, or maybe you just try to fit another workout per day in while doing this horrendous strength bias. But hey, who am I to tell you how to run your life outside of the gym? The coaches are the bosses when you’re in our domain, but as soon as you walk out that door you become numero uno – el jefe.
Our stated goal is to chase elite performance at whatever task is set before us. We want to get better at moving large loads long distances quickly. Most other goals, whether they are lose weight, lower triglycerides or blood pressure, gain strength, et cetera, fall under this main goal of elite fitness. So how do we achieve that goal safely, quickly, and effectively? Well, you guys are doing a fantastic job in the gym, you just need to make sure that hard work carries over to the rest of your day.
Eating good gets you a C. Eating Paleo gets you an A.
Sleeping 6 hours a night gets you a D-. Sleeping 9 regular hours earns an A++.
Foam rolling and stretching post-workout begets an A+. Just stretching produces a B+, so you’ll need extra credit somewhere there.
There are a bunch of factors that play a role in your quest to elite fitness; are you taking care of them, or are you just going to go through life satisfied with Ds and Fs?
Hoping to see you guys in top 10% when the yearbook is published,
What lifestyle factors have you changed since starting CrossFit? Post to comments.