WOD for Wed, Nov 3
Constantly Varied! Tues, Nov 2
Today we are totally shaking it up!! You’re going to replace your Wendler squat program for what I’ll refer to as the “20 rep squat” program.
This is an 8 week program tha
Using your 5 rep max weight as a starter, subtract 80 lbs. This will be your Day 1 back squat weight. Each day we do the 20 reps you add 5 pounds. In 8 weeks time you will be able to do 20 reps at your old 5 rep max!!! You are going to BS 20 reps in the middle of this double AMRAP. You must do these unbroken. You can stop and rest but not put the bar down.
AMRAP in 5 minutes
• 5 pull ups
• 5 ring dips
• 5 KB power snatch (each arm)
4 minute rest but include these 20 rep squats during those 4 minutes
Repeat 5 minute AMRAP above.
Yes, this is going to be one of those ass kickers. You guys love it!
We are starting the warm up right at 8:00 and 9:00 AM. Please be considerate of those who show up on time. If you miss the warm you’ll just have to do 20 burpees as a substitute.
A “Hip” New Month! Monday, Nov 1
First…. the decals! Next the street sign! More new members joining weekly! New wall charts. New equipment arriving soon! A new coach!! And for Coach Kaye, a new hip.
I will be heading to Oahu for a total hip replacement surgery on November 12. Business will run as usual in my absence. You will soon meet our new coach, Christie, from CrossFit Truckee in Trukee, CA. Christie is going to help keep our box running smoothly while I get through the toughest part of the recovery. I will be buzzing around the box very soon on my new “Racing Walker.” Wait till you see it. Hand brakes and everything.
Warm up: 3 rounds not for time:
• 5 dead hang pull ups
• 5 deep dips (rings or saw horses)
• 5 bottom to bottom squats
Strength set: Wendler bench press. Check out the new percentage charts on the wall. You’ll never have to calculate percentages again! Use the new Wendler tracking sheets in your folders.
WOD: 5 rounds for time:
• 200m run
• 5 clean and jerks (95/65)
• 5 burpees
Mobility WOD:
Sweeping/roaming Pigeon Pose
Foam Roller with barbell
Bully shoulder drill