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!

Monday 7/14/14

Working with Jeff on his back squat technique

 

 

"By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen

 

1. Clean and Jerk 5,4,3,2,1

- Increase the weight every set

2. Find your 20 rep max clean and jerk


3. DEATH BY BURPEES

- Start at 1 burpee then every minute on the minute add a burpee until you can no longer complete the reps within a minute. So on minute 6 you'd have to do 6 burpees that minute. Your score is your last round completed.

Send in your pics and i'll post you to the site as always!