Thursday 11/9/17

Thursday 11/9/17

Read & Watch – Barbell Cycling Strategies: Ground to Overhead from CrossFit InvictusThis type of technique should only be employed by some Level 3s and Level 4s. You should be very comfortable with your prescribed weight and efficient in the Olympic lifts.

Get Flexible – SUNDAY at 11:30 am, we’ll have a guided mobility/yoga routine for any member at Open Gym. No sign up, no mat, no experience. Just yoga and mobility for athletes.

Why should you come? “So, What Does Discipline Look Like For The Athlete?

For most competitive athletes, it’s doing the “unsexy” stuff they would rather pass on like taking rest days when their coach tells them to, spending a few minutes after training to work on their flexibility, eating healthy food even though they can get away with a diet of McDonald’s and Coca-Cola, staying the course with a training cycle rather than dabbling with multiple programs, getting enough quality sleep, and skipping on the late night parties where they might be tempted to make poor decisions about what substances they put into their body.

My point is that just because you go to the gym all the time doesn’t necessarily mean that you will do what’s necessary even when you don’t feel like doing it. Are you that athlete who consistently shows up for training but always leaves their equipment out afterwards? Don’t feel like putting it away because you’re tired? Everyone else feels the same way but they’re doing what’s necessary. I hate to break it to you but if you can’t do something as simple as clean up after yourself, you lack discipline.”

Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups
20 Alternating Birddogs

Conditioning

“Unstable Centaur”

Levels 3/4
5x AFAP

10 Clean and Jerks
10 Pull-ups
400 Yd Run

L4 – 135/95
L3 – 95/65

Levels 2
5x AFAP

10 Double Kettlebell Clean + Push Press
10 Pull-ups
400 Yd Run

L2 – can do the L3/4 workout IF you can handle the Rx weight and the coach gives you permission

Levels 0/1
4x AFAP

400 yd Run
8/8 Kettlebell Clean + Push Press
16 Ring Rows

Core
3x
10 Ab Wheel Rollouts
30 Second L-sit (or Knee-tuck sit)