A. 10-8-6-4-2
Power Snatch @ 95 / 65
Lateral Burpee over Bar
50-40-30-20-10
Double Unders
*Time recorded
*15:00 cap
“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.”- Joe Namath
A. Power Clean & Jerk Work (28:00 total minutes)
6:00 E202 – x3x3 Hip Clean @ 50-60%
6:00 E202 – x1+1×3 Hip + Hang Clean @ 50-70%
6:00 E202 – x1+1×3 Hang + Full Clean @ 50-70%
10:00 E202 – x2x5 Full Clean
*Jerk the last rep of every set
*All cleans are power cleans
B.9:00 EMOM
Min 1- 20 Hip Bridges
Min 2 -20 Banded Good Morning
Min 3- Rest
C. 9:00 EMOM
Min 1- 10 Pendlay Row
Min 2 – :30 -:60 Hollow Body Plank
Min 3- Rest
Saturday is the first weekend of The Expert Series with David Henderson.
Don’t miss your opportunity to train with the best!
A. 12:00 EMOM
Min 1- :30 Nose to Wall HS Hold
Min 2- :30 Hollow Holds
Min 3- 8-10 Ring Rows
B. 21:00 EMOM
Min 1 – 4 Deadlift @ 225/155
Min 2- 8 CTB Pull-ups
Min 3 – :30 of DUs or Singles
*for completion
“All you need is the plan, the road map, and the courage to press on to your destination.”-Earl Nightingale
A.
6:00 E202
Front Squat x8x3 by feel
*Goal is 65-70%
*weight recorded
B.
3 Round
10 TTB
15 Burpees
20 Wall Balls @ 20 / 14
400 M Run
*Time Cap 20:00
*time recorded
“The limits of the possible can only be defined by going beyond them into the impossible.” -Arthur C. Clarke
In 15:00
Push-ups x3-5 reps x5 set
*alternate with your partner
*Try to increase the difficulty each (last set should be the most difficult)
Examples:
– add weight to your back
– add a band around your shoulders
– Increase the ROM w/ KB, Parrellettes or rings
B. 10:00 AMRAP
20 Thrusters @ 95 / 65
20 Pull-ups
*split up reps however you see fit
*Partner not going on pull-ups must hold barbell at the waist or in the front rack while other partner goes
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In 15:00
3 Rounds for quality
100 FT Farmer Walk
100 FT OVHD BB Carry
*rest as needed, increase weight each round if possible
B. 20:00 For Quality
With a Partner
Run 800 M
Row 1K
*Partners switch when each have finished the element they are performing
Join us next weekend for the first session of The Expert Series with David Henderson! He’ll be breaking down your favorite (or least favorite) gymnastics skills and helping you on your journey to the Gold 😉
8:00 AMRAP
10 Push Press @ 95 / 65
15 OVHD KBS @ 24K / 20K
100 M Run
Did you catch Coach Wes’s article yesterday? How well are you balancing your training?
Check it out
A. Jerk Work (28 total minutes):
6:00 E202 – x5reps x3sets BTN Press in Split (Bar – 50%)
6:00 E202 – x4reps x3sets Jump to Split
* With Barbell on your back the whole time, quickly jump your feet into the split position without driving the bar up (Bar – 50%)
16:00 E202 – x2reps x8sets Split Jerk
*build up to 80-85%
B. 9:00 EMOM
Min 1- 8 Partner GH Raises
Min 2 -8 Barbell Good Morning (light to moderate weight, positions are priority)
Min 3- Rest
C. 9:00 EMOM
Min 1- 10 Pendlay Row
Min 2 – :30 -:60 Hollow Body Plank
Min 3- Rest
“The best preparation for tomorrow is doing your best today.” – H. Jackson Brown, Jr.
A few weeks ago Dan Pope put out a very interesting article:
“HOW TO INCREASE YOUR RISK OF INJURY BY 7000%”
I suggest everyone click on that link and read the article. The premise is simple, researchers studying elite rugby player found that performing too much exercise at any given time increases risk of injury. In this particular study they were able to quantify a threshold of volume for these rugby players that if crossed rendered them 70x or 7000% more likely to incur a non contact soft tissue injury.
While this particular studies done on rugby players isn’t a one to one correlation to what we do in the gym. It is not hard to see that the fundamental principle of this study could be applied to those of us pursuing recreational or competitive fitness goals. Now the flip side of this is the researchers also confidently stated that greater intensity and volume produced more physically and mentally prepared athletes. Or put more simply improved the chance of getting “Results” the hard work involved in training.
So what’s the answer?
How much is too much?
Where is the line that I shouldn’t cross to give me optimal results without injuries?
The answer is we don’t know, and the reality is most of us don’t need to get close to that line if we’re not professional exercisers or professional athletes. Maybe one day someone will do a study of this nature in the CrossFit world and try to quantify the optimal volume threshold for CrossFit. That said here’s my advice if you feel like you need to do more:
Focus on practice, and movement virtuosity over heaps of mindless work. A common mistake folks make when they are in the novice stage of training (typically 1-3 years) is trying to do more work instead of making the work they’re already doing better. Spending an hour or two a week perfecting your kip swing or drilling you pulling positions in the clean will trump slogging through a 60 minute workout with 100 pull-ups and 100 heavy squat cleans any day.
Match training time with purposeful recovery time. A typical training session last 60-90 minutes and for some the rest of their day revolves around sitting at a desk at work and laying on the couch at home. I always recommend you match your training time with purposeful recovery time. This could be more active recovery modes like walking, hiking, casual bike riding, swimming, stretching, and meditating. Or more passive modes like ice baths, contrast showers, massages, or soft tissue work. For most of us this means we train hard 3-5 hours a week and match that with 3-5 hours of non stressful activity. It’s also worth mentioning that good nutrition and good sleep should be the foundation of all this as it “amplifies” what you do in the gym. While poor sleep and poor eating habits limit the results of your hard work in the gym.
Those are the big ones for me. If you can do these two simple things then you’re likely safe to add some additional work volume to your weekly routine. For those that choose to train multiple times a day with no thought or purpose to recovery practices. And / or those that beat themselves down with mindless work without a sound foundation of good movement just know it’s not if but when you’ll be sidelined with an injury.
Coach Wes
A. 12:00 EMOM
Min 1- :30 Nose to Wall HS Hold
Min 2- 15 Strict Banded Pull-ups
Min 3- :30 BB OVHD Hold @ 45 / 35
B. 6 Rounds
5 Toes to Bar
10 Box Jumps / Step-ups @ 24/20
15 Wall Balls @ 24/ 20
*Time Cap 25:00
*Time or reps recorded
“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”-Kobe Bryant
