Wednesday, June 19

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These are two of the most important factors that one can apply to their
life. Alone, they will not suffice, but together…now that is a
different story. This not only applies to training, but also life! Go
after your goals and do so like there is no tomorrow. Nothing in life is
guaranteed, and this is especially true if you show up half hearted and
half determined. When it is all said
and done, what is your excuse? Too tired, not enough time in the day, it
hurts, or scared? These are all bogus responses, and hence why they are
referred to as an "excuse". With all due respect…screw that. If you
want to be an Olympian or the next CrossFit champion, you go after that
goal with everything you have, and you don't let anything or anyone tell
you otherwise. Cowards are told what they can and cannot accomplish,
while champions pave the way to what is possible!
-Burgener Strength Programs


1.  Wendler Deload Phase – Deadlift and Shoulder Press

The idea of any deload is to give the body a rest so it can recover
and then move forward. You can't step on the gas all the time.

 90% of 1RM is baseline

  • 40% x5 Reps
  • 50% x5 Reps
  • 60% x5 Reps

NO max reps on last set, only 5.

2.  8x30m prowler pushes (180# for men, 90# for women). Rest 60-90 seconds between pushes.

3.  Gym WOD – Row a minute/Rest a minute


  1. tara ross says:

    85#x5 105#x5 125#x5
    35#x5 45#x5 55#x5
    MU Skill Work
    Row WOD 2559 44BPU

  2. Scott F says:

    Squat Challenge (Day 3)
    Back SQT (no belt)
    1RM = 260
    225 x2
    185 x4 x3
    Lots of hip & shoulder mobility.
    Row WOD 2887 meters, 12 burpee-pullups.

  3. lindsay says:

    40%- 90# x5
    50%- 115# x5
    60%- 135# x5
    40%- 35# x5
    50%- 45# x5
    60%- 55# x5
    prowler push 30m 90# x8 w/ 1 minute rest between
    row a minute rest a minute 20 minutes
    2811 meters
    18 bpu

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