Friday 7/25/14

My Buddy Nate teaching Brazilian Jiu Jitsu Combatives for the Air Force

"You can never cross the ocean until you have the courage to lose sight of the shore." –Christopher Columbus

1. Find 2 RM Overhead Squat

2. Find 2 RM Bench Press
Then 2 x 20 Close Grip

Superset
3 x 10 Barbell Curls
3 x 15 Tricep Pull-Downs


3. 200 Burpees for Time

rest 5 minutes

200 Double-Unders for Time


Optional Second Metcon:

4. Death by Box Jumps

- "Death by" means increase by 1 every minute on the minute until you can't go any longer. Your score would be the total number of minutes you went.

Just a heads up, today is going to wreck your central nervous system (CNS). Your CNS is the reason why I usually program 3 days on and 1 day off. Our CNS is so sensitive to the demands cross training puts on it that CrossFit's theoretical template for workout programming recommends only programing strength sessions once every 4 days. Today alone, we are finding 2 rep maxes on two separate lifts, getting our nice arm pump, and doing two timed events. If I asked you to do Today's workout tomorrow you would not do nearly as well because your CNS would be less rested.  Some of the best athletes in the world will add in one extra workout every few weeks until they have worked up to being able to do a couple workouts almost every day without their CNS making them sick. Tomorrow will be a monostructural workout so it will be easier on your soon to be sore body so put it all out there today! Also, make sure to check out the CrossFit games. They started yesterday and will continue through Sunday. Good Luck!