The Race

OK, in order to motivate our favorite Red-headed Awesomeness, we’re going to offer up a prize he can truly appreciate. If Drew can run a sub-26:00, the guys have agreed to chip in and treat him to lunch at either the Chinese Buffet or 88 Buffet.

So let’s offer up some encouraging posts to get him in the right frame of mind for tomorrow’s race.

Feb 21

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You will do a combined total based on the 1 RM for each of the three movements. The chart listed below will give you an indication of where you stack up. Use this as a motivation for today and additional strength cycles.

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If you have a question concerning the form of each movement, see the following link:

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Jan 2

Strength:
Max Effort: Power Clean
5-10 minutes rest then WOD

Strength & Conditioning WOD:
As many rounds as possible in 8:00 of:
10 KB Snatches (10 R/10 L), 1.5/1 pood
10 Burpees
5 Hang Power Cleans, 135/95 pounds

July 28

Metcon: AMRAP in 10 Min
2 Deadlifts @ 80% of 5 RM
10 Plyo Push Ups

*Perform a plyo push up by placing one hand on a 45 lb plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.

What’s Next?
Ab Circuit – 4 Rounds
10X GHD
10X Hollow Rocks
10X Incline Situps (25 lb dumbbell) 5 per arm
10X KTE

July 25…Track, track, track, track!!!!

At the Track.

3min Clock (No break between Couplets)

I. 400m Run
Pull-Ups

II. 400m Run
Burpees

III. 400m Run
Walking Lunges

IV. 400m Run
Air Squats

V. 400m Run
Tuck Jumps

Each participant will keep up with individual totals from the couplets. The 400m is part of the 3 minutes, so if it takes you 1:30 to do 400m, that means you have 1:30 left to do as many reps as possible of the indicated couplet. Motivation to get around track as fast as possible.

What’s Next:
Rope climbing practice. David is bringing the rope to the track, so we’ll set it up and try our hand at rope climbing.