Fire It Up Friday – September 20, 2013
Fire It Up! Fire It Up!
It is PR Friday and it has been a week of personal bests in the gym! The bell has been ringing so much that it came off the wall.
What a testament to the efficacy of CrossFit in that while we have been emphasizing building work capacity over a traditional strength training cycle many of you continue to improve your strength numbers. Even while attacking strength after met cons you still are increasing your lifts. This has been true even for our intermediate and advanced lifters.
This week was especially difficult week of programming with the WOD’s really challenging both physically and mentally. Which workout did you find the most challenging?
How Are You Refueling After Workouts?
Wednesday was a heavy volume day for my training. I trained on the Airdyne in the morning, completing 20 minutes of :30 second sprint followed by :30 recovery along with a 10 minute warm up and cool down. That evening I completed “Kelly” as part of the programming. Total training time was almost 1.5 hours of hard work. I made sure to slam back a PROGENEX recovery after my workouts so that I would be ready to go the next day.
As an official PROGENEX Affiliate, I can now share a special discount code that enables you to get any PROGENEX products at 10% off the retail price. Simply use the Affiliate Code 02134 during checkout to receive 10% off your order. I chose to partner with PROGENEX because I feel strongly about their products and the results they produce. As always, I am happy to share my experiences with PROGENEX, too, so feel free to ask me!
If you are not sure what flavor you prefer, you can pick up a single serve PROGENEX Recovery in the gym and try it out first.
What’s on Tap
This week we will be focusing on handstand push ups as our skill. Be sure to get in at least three days of practice this week using the EMOM protocol. When you are training extra time during open gym be sure to get in a back squat day and an overhead lift.
Saturday – 9/21
1. AMRAP 17
1 Power Snatch
30 Double Unders
Choose a starting weight and increase by 10 pounds each round if the double unders are completed unbroken. Score both weight and rounds completed.
2. Accumulate 15 minutes of a free handstand hold
Sunday – 9/22
1. Teams of 2 Complete 3 rounds for time
15 Deadlift, 275#/185#
15 Knee to elbows
Using a staggered start, partner 1 begins on the deadlift and partner two begins on the deadlift as partner 1 moves on to the knee to elbows. Partner 2 must follow partner 1 the entire time.
2. Run 2000m relay for time
Each partner must complete 1000m of running while alternating each 500m
Monday – 9/23
135#/95# Back Squat
2. Power Snatch – 6 x 4 reps with ascending weight
3. 10 EMOM Handstand Push-ups
Choose a number you can complete each round
Tuesday – 9/24
1. Front Squat – 3×10 (straight sets)
2. Row 6 x 250m with 1:00 rest
Wednesday – 9/25
1. AMRAP 15
10 Deadlift, 225#/155#
10 AbMat Sit-ups
2. 10 EMOM Handstand Push-ups
If you completed all of your reps on Monday then increase by one rep per round
3. Midline work (your choice)
Thursday – 9/26
Begin each round with a 500m run
155#/125# Front Lunge
2. 2 Position Snatch (high hang + mid hang) – 5 x 3 reps (light to moderate weight)
Friday – 9/27
1. Deadlift – 3×10 (straight sets)
115#/75# Push press, 10 reps
24kg/16kg Swings, 10 reps
24″/20″ Box Jumps, 10 reps
3. EMOM 10 – Handstand Push-ups
If you completed all of your reps on Wednesday then increase by one rep per round
See you in the Box! ~ Neal