Thursday 7/16/14

 

Intervals at the Manassas Battlefield

“Even though you may not feel or look the part now, you must envision yourself in your ideal state.  There is no such thing as perfection, only perfect effort.  Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.” - Mark Devine

1. Bench Press 8 x 3, Across

Then 3 x 20 Bench Press


METCON:

3 RFT
10 Deadlifts, 275/185
15 Burpees

This workout should be fast! Puked the first time I did it so be warned! 

Also, after you do the metcon it would be okay if you did 3-4 sets of bicep curls and tricep pulldowns. I know... I said it... bicep curls are a big no no in much of the Crossfit community because they are not compound movements. However, we all would like to have nice arms and by performing curls you are actually just performing assistance work on your pulls, which are fundamental and completely essential to almost everything we do!

Post your times below! Good Luck!

Tuesday 7/15/14

 

Working on getting ACE Certified to better work

with clients' weight loss goals.

 

 

 

Active Recovery! Go hiking or swimming and enjoy July!

If your goal is to compete in the CrossFit Open then I would suggest doing the metcons before doing strength training. If you want to be an overall better athlete and are not looking to compete in the open, which primarily focuses on metabolic conditioning, then you will be more than happy with following the program as prescribed. Always scale the weight to what feels most comfortable for you. If you start to feel any pain or discomfort when performing a certain movement or using a certain poundage of weight then stop and re-evaluate. These little injuries and pains can be crippling in the future.

“It takes courage to grow up and become who you really are.”

- E. E. Cummings