Hey Folks!
So, it was a long weekend with a lot of 2am bedtimes for this guy and a couple awesome friends. But we managed to take this:
And make it into this:
Not too shabby! And it isn’t done yet. The entire Rogue order is still coming in (early this week, apparently), and I need to paint more (next weekend). I’m excited to get everyone into the gym for a workout! The speakers work great – no more working out to silence (although I suppose that has its’ place).
Mondays Work:
CrossFit Class:
Warm-up:
- Row 500m, leg kicks (forward, backward, side/side), arm circles (forward, backward, front/back), 10 squats, 10 push ups, anything else you want to add to personalize it a bit
Strength/Skill:
- Power Clean (5-5-5-3-3-3)
- Weight increases with each successive set
- You may fail the last set of 3
- 2 minute rest between sets
WOD:
- 4 Rounds of:
- 5 Deadlift (165#/115#), 10 KB swings (1.5/1pood), 15 box jumps
Cool-Down:
- Hamstring and Glut stretches
- Fish oil – is everyone taking it? If not let me know and I will hook you up!
Cheers Folks!
Adam
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