Monday, May 20

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Your central nervous system has done nearly three weeks of repetative hard work. We're going to help it relax and reset with a funny-looking warm-up. Laughter is OK, it helps, too.

1. Mobilize.

2. CNS Reset warm-up:

     Lay down on your back and roll over 3 times to one side. Roll back 3 times.

     Crawl accross the gym on hands and knees. Crawl back.

     Bear Crawl accross the gym. (On hands & feet, knees don't touch the ground.)

     March accross the gym. Hold your head up high, swing your arms, and lift your knees up high. March back.

     Skip accross the gym. Skip back.

3. Work up to a 1RM Squat.

4. Use 60-80% of today's 1RM for 3 sets of 3 reps.

5. Go for a walk. 200 to 400 meters. Hold your head up high and swing your arms. Especially if you're going to do the WOD.


*For more ideas on care & feeding for your CNS, check out Tim Anderson's books and website. Or bug Scott Francis about it when he's back in Flagstaff.


  1. Good lord I miss you!

  2. Chelsey says:

    Chelsey’s Front Squat
    195 x 1

  3. Front Squats
    170 x 1
    135 x 3 x 3 x 3
    Team WOD #6 post squatting

  4. Lance (mike Honcho) says:

    max Backsquat 305
    Back off 225, 245, 255

  5. Back Squat
    245 x 1
    185 x 3
    185 x 3
    185 x 3

  6. Liz Miller says:

    Front squats
    Ran out of time for back off sets. Had to destroy the WOD with David G afterwards. Team terma-smasher-destroy-anators!

  7. lindsay says:

    low bar back 175 1rm
    125 3×5
    front squat
    no 1rm
    120 4×2

  8. Box Squats
    5×5 – 115-115-135-155-165

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