Monday, June 10

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"On the one hand, CrossFit
is a sport unlike others in that the overwhelming majority of its
spectators and fans all partake in the sport. On the other hand, we
beat ourselves up too much by thinking we aren't as 'good' when
comparing our fitness to others or to our elite CF athletes, or worse
yet, believing the facade that you 'should' be fitter than where you're
at (a great recipe for disappointment
and low self-esteem). It's so easy to lose sight of what CF is really
about (here's a hint…it's not the Open, Regionals or the Games). If
it were, this sport of ours would be selfishly egotistical and about
ourselves. The truth is, if you were good enough, you wouldn't be where
you're at. Accepting reality and this fundamental truth is the first
step to enlightenment and freedom. And if you're not where you want to
be, by all means go and do what needs to be done to be the best FOR YOU
in order to change.
" – wise words from my good friend, Chris Russell.  True wisdom
and experience teaches us to be mindful of being in the present moment,
and acknowledging where we are in our journey and where we are headed..
and not to compare ourselves constantly to others' achievements.

1. Mobility. Do what ever helps your
squat the most. But be sure to spend at least 2 minutes in the bottom
position of an air squat.  For Bench: Open up thoracic spine on a hard foam roller – grab onto a KB from behind the foam roller for some leverage on the stretch. lacrosse ball into the traps, lats, and thoracic musculature.

2. Warm up with 3 supersets of 12
Reverse Prisoner Lunges (hands behind head, step back, keep weight on
front heel, 6 per leg) and 6 pretty Air Squats.

3.  Wendler Phase 3 Back Squat and Bench Press

(training 1RM = 90% of PR)

  • 75% of training weight x5
  • 85% of training weight x3
  • 95% of training weight x1+

4.  3 rounds for total reps of:


DB Hang Power Cleans + Push Press, AMRAP 15 seconds (50# M/35# W)


Rest 45 seconds


DB or KB Weighted Pullups, AMRAP 15 seconds (50# M/35# W – suspended from hips or held between legs)


Rest 45 seconds


Burpees, AMRAP 15 seconds


Rest 45 seconds


Weighted PU
5. Gym WOD – "Death By 10m Sprints"

Comments

  1. BS
    92-5
    103-3
    115-2
    BP
    65-5
    73-3
    81-1
    Nutrition
    B+

  2. Liz Miller says:

    Back Squat
    100×5
    115×3
    130×3
    Bench Press
    55×5
    60×3
    65×8
    HPC&PP (25# DB)
    3-2-2
    Pull Ups (Unweighted)
    2-1-1
    Burpees
    6-8-7
    Total Reps: 32
    Death by 10m Sprints
    12
    Nutrition: A

  3. Liz Miller says:

    Oops, my bench was actually 50, 55, 60.

  4. Phase 3 Bench
    Used 105# as base this time
    78# x 5
    88# x 3
    100# x 2
    Phase 2 Back Squat
    150# as base
    105# x 3
    120# x 3
    135# x 3
    Audrey

  5. lindsay says:

    Oly WOD
    Snatch 95# 1-1-1-1-1
    Snatch Pull 115# 4-4
    Phase 3 Bench
    90#x5
    102#x3
    115#x2
    Phase 3 High Bar Back Squat
    120#x5
    135#x3
    150#x2

  6. Joel Barnett says:

    Back Squat
    165 X 5
    185 X 3
    210 X 6 PR!
    Bench Press
    130 X 5
    150 X 3
    165 X 2
    Death by 10m Sprints 13 Rounds

  7. WHAT?!?! A REST DAY! Oh Yeah!

  8. Made up on Thursday:
    Back Squat
    155×5
    175×3
    195×2
    Bench Press
    95×5
    105×3
    115×3
    Dumb Bell Complex RX’d
    3-2-6 (hpc/pp -kettle bell pull up – burpee)
    3-2-7
    3-1-7
    Total 34

  9. Chelsey says:

    Chelsey’s BS & BP
    185 x 5
    205 x 3
    230 x 2
    BENCH PRESS
    80 x 5
    90 x 3
    100 x 7
    DB COMPLEX strict pull ups
    3-1-6
    3-0-6
    3-1-6
    Total 29

  10. Steven Roessig says:

    Steven’s BS and BP:
    BS: 195×5, 215×3, 235×2
    BP: 145×5, 165×3, 185×3
    DB Complex strict pull ups burpees AMRAP:
    DB hang clean press- 5, 6, 6
    Weight pull ups- 1, 1, 1
    Burpees- 6, 7, 8
    Death by Burpees: 18 rounds!

  11. Lisa,
    I’m just now seeing this…4 years later lol. Thanks for the post and re-quote! Hope to see you guys soon!

    Your good friend…still,
    Chris Russell

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