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Strength
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Work up to a 3RM of:
Deficit Deadlift
For the deficit, look to be between 1″ and 4″ depending on your experience level and comfort with the lower starting position.
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WOD
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Complete for time:
15 Cleans, 135#/95#
30 Toes-to-bar
30 Box jumps, 24″/20″
10 Muscle-ups
30 Push press, 65#/45#
30 Double-unders
15 Thrusters, 95#/65#
Use one barbell for the chipper. Consider using plates to make loading/unloading efficient.
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Butterfly pull-ups make it hard to see people’s faces!
One of the things that we talk about is using CrossFit to improve your fitness so you can apply it outside of the gym. I’m as guilty as anyone of WODing instead of getting out “there” and doing things. It’s so convenient to go to the gym for an hour, I get to see friends, I enjoy the pain. But, there needs to be more. Have you read Coach Glassman’s World Class Fitness in 100 Words recently? Here ya go:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Did you see that last sentence? I’m sure you did since it was bold and red! Some of us are better than others at applying all the work we do inside of the gym outside. One of my plans for 2014 is to get out “there” more. Especially on the trails. Who’s in? Here’s a video of an intermediate trail we should try!
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