Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Front Squat 5-5-5-5-5
Post loads to comments.
Impact/Focus #2: Good Mornings
Following movement review, athletes will work through the following sets of reps. Quality is key.
Good Mornings 8-8-8-8
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Dear Diary, today we exercised…
Front Squat: 5 x 275lbs
Goodmornings: 8 x 135lbs
“Swells”: 10:20
I figure if I just start putting more conversation pieces here then others will begin to flourish among the posting section…
CrossFitting is the best pre-homework ritual that I know of. My post above should have noted the BDNF window activity that occurs after the training of the day has concluded:
Chief Keef soundtrack in the background as a little bit of white noise during homework.
ASL Video dialogue assignment has been an interesting experience in coupling the DVD and book exercises for a potent yield in actual absorption of the material. Good stuff. Back to work, looking forward to hearing of the PM training exploits that are pending this evening. Get some, freaks.
-Samy
Criticism note: This would be a better of a homework experience if there were answer keys for all the assignments…
So, too much pre-workout today Samy?
haha touche
Front squat: 165#.
Good mornings: 65#.
Rowing: 7:49 @ 1837m.
Front Squat 135# x 5
Goodmornings 75# x 8
Swells : Total Row Time for 50+100+150+200+250+300+350+400m w/30 sec rest between: 7:15