Here are some things that are NOT smart: playing leapfrog with a unicorn, drinking Texas Pete shots, betting against the house and falling off of your diet while at a hard rock concert and eating crap while drinking too much. Guess which one I did? Yup. The last one. Felt so bad all day that I didn’t make up Wednesday’s WOD and have been miserable all day. Take my advice; don’t do that. I’ll have to hit it extra hard tomorrow to make up for it and the WOD(s) below just may help me get back on the wagon!

Friday’s WOD(s)
Strength
Deadlift – 5/3/1/3/5

Strength METCON
Row 500M for time, rest and recover fully then:
21-15-9
HSPU
Strict, deadhang pull-ups
Ring pushups

Metabolic Bias METCON
Row 5K

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If you missed Tuesday’s WODs, you missed a good one! Excellent level of competition on the Strength Bias METCON! That was no joke and they guys and gals who attempted it passed with flying colors! Great job by everyone.

Wednesday is Hump Day, even if it is the day before a scheduled rest day. I’ll be making this one up Thursday; headed to Charlotte tomorrow to hear and see Disturbed and Avenged Sevenfold. Envy me now!

Wednesday’s WOD(s)
Strength
Shoulder Press – 5/3/1/3/5

Strength Bias METCON
Every minute on the minute, do 5 – Power Snatches (135/95/65) for 15 minutes.

Metabolic Bias METCON
Set a timer for 1 minute, run 200M then with the remaining time do as many ground to overhead presses as possible. Rest 45 seconds, repeat 10 times.

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Congrats to Laura for her PR in “Cindy” tonight! She now is the top woman on the board with 16 +5 rounds! Set a PR on “DT” tonight myself; 11:04. Love to see someone set a PR, don’t you? Brandon and Dan have been pushing thru Starting Strength and are making incredible gains on their back squat, bench, deadlift and presses. Linear progression is a proven way to get really strong. Give Brandon a shout if you’s like to try it!

Got a question about anything CrossFit or fitness in general? Just let me know. I’ll post your question in the blog with the answer!

Tuesday’s WOD(s)
Strength
Back Squat 5/3/1/3/5

Strength Bias
Tabata the following:
Tire Flips
Rt. hand sledgehammer swings
Pole clean and jerks
Lt. hand sledgehamer swings
OR
Metabolic Bias
“Nicole”
AMRAP 20
400M Run
Max rep pullup
Post rounds as well as # of pull-ups

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There’s 2 weeks to the next CrossFit Total. Use this week to judge where you are and what you’d like to attempt. Go hard, heavy and do work.

Making more changes to the gym in the coming weeks. Stay posted for updates!

Monday’s WOD(s)
Strength WOD
Bench Press : 5/3/1/3/5

Strength Bias METCON
“DT”
5 Rounds for time of;
12 – 155# Deadlifts
9 – 155# Hang Power Cleans
6 – 155# Push Jerks

Metabolic Bias METCON
“Cindy”
AMRAP 20
5 – Pullups
10 – Pushups
15 – Squats

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Friday! End of the week and start of the weekend. Get a good WOD in today and enjoy these last days of summer!

Friday’s WOD(s)
Strength Bias
Back Squat 5/5/3/3

Strength METCON
10 Rounds for time
10 – Tire Flips
10 – Tire Jumps

Metabolic METCON
10 Rounds for time
10 – Back Squats (135/95/65)
10 – Pushups

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