John T. taking a nap after SUCK FEST 0307. John used a 75lb kettlebell for most of yesterday's workout. Only after the second round did he switch to the 55lb bell! Stay well dude, you, Elea, Kris & Matt have earned a rest day tomorrow.This week will feature some hard/fast/intense workouts following some fairly high volume Front Squatting.
Skill: Practice Front Squats & Cleans
Strength: Front Squats 10x3 (use the same weight throughout and go heavy but be reasonable)
WOD: 5 Rounds for Time:
21 Wall-Ball Shots 12# (10' target)
15 Thrusters 65#
9 L-Pull-Ups
If you need to scale down a good alternative is to use the following rep scheme of 15-12-9 reps
or 12-9-5 reps. Work hard but within your own capacity. Listen to your body, rest when you need, stop when you must!
The key here is speed, you want this to be a quick, hard, intense workout!
News: Check out the following links about our friends in DC who are making names for themselves!
Primal Fitness (Jesse Woody & Mark Toorock)
CrossFit Challenge (Jerry Hill)
CrossFit DC (Tom Brose)
