Warm-Up: Mobility and Agility Drills
High Bar Back Squat: 3 x 3
MetCon – 1:
10 rounds of 100m hill sprints
MetCon – 2:
100/70 Push Ups, for every break do 10 air squats
-“Two WODs in one day!?!?! I thought that was only for the games competitors!” True that is not always young padawan (That was my awful Yoda sentence). Let’s remember that we’re training for the unforeseeable, unknowable future. The future doesn’t always hold one short, medium, or long effort. While all of our members are truly seeing tremendous gains in certain realms, we need to train for ALL domains of time. Whether or not the efforts are broken up should not deter us from striving to increase our work capacity in that certain aspect of our fitness. I agree that it’s not a good idea for most CrossFitters to do Fight Gone Bad and then five minutes later attempt to do Murph with a weighted vest, however we should not neglect progress in any, specific domain.
-Another thing, we will host one more nutrition lecture next Wednesday, September 30, 2009 from 7:30-8:30PM. I honestly can’t express how much value this knowledge holds for everyone reading this. Bring a friend, and it doesn’t matter if they give a rip about CrossFit. This information could save your life!!!! I am for sure that it will increase the longevity of it as well.
-Always looking to increase that work capacity-