This workout today is a break for me to step back and watch people suffer. Kind of like what the movie was about with the big guys in office just letting the zombies take over. HAHA!
Well it is giving me a well deserved time of reflection on the training and wondering where to take you all next. We are having great progress with the programming and now outsiders are trying to change things up a bit and say we need more to do. By the looks of things you guys are getting pushed pretty good with what we are doing at the moment. Adding in more will just hurt you guys I believe. Too much of something is never a good thing.
Some other changes are also coming to the schedule.
Matt will be running the 6am class on Wednesday.
I will be running the 6:30pm classes on Tuesday and Thursday nights.
So far those are the only changes to the schedule.
As always go and check out the other sites on the links and if you get a chance go and take a look at the gym I workout at
Crossfit Charlotte. Just around the corner. Go there for some inspiration and stay if you like and chat up my coach as well as some of the members there. We are a tight little community and would love to have all those that want to get fit be apart of it.
Okay onto the hellacious WOD:
3 rounds for time:
28 slamball (30/20)
28 kettlebell sumo deadlift hi-pull (32kg/24kg)
28 one arm snatch (40/25)------this is total reps so that is 14 each side
28 floor press (40/25)
28 weighted walking lunge (40/25)
as always I have subs and I will scale you where I see fit to scale for your fitness level.
Endurance WOD:
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval
jump on the rower for this or grab a stopwatch and go on the treadmill or bike or just go outside and run your hearts out.
MOMWOD:
Row 500m
30 shoulder press #65 ( intermediate 45#-remember scale where needed)
Row 1000m
20 shoulder press
Row 1500m
10 shoulder press
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