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Strength
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Back Squat
10 – 10 – 10
Add weight each set and see if you can find a challenging, but manageable load. There should be 2-3 warm-ups sets before starting your first set of 10.
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WOD
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DT
Complete 5 rounds for time of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
Compare to 5/17/13, 9/3/10, 6/14/11
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
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The Next 12 Weeks!
So long Open, we’re back to our regular programming! We have a cool 12 week cycle that starts today. Might as well kick this thing off with a Hero WOD, right?! As you may or may not know, we don’t just make up the workouts at 5:55 each morning. We spend a lot of time putting together an intentional program with specific goals to keep you moving in the right direction. Some of what you can expect:
There will be some specific strength work throughout the week that will target squatting, pressing, and pulling. The movements will vary as the program progresses. The rep schemes will be higher than normal. A little more time under tension, a little muscular endurance, a little hypertrophy. It will be good for you!
We’ll be re-introducing running as part of the programming. The Colorado weather is getting warmer, the sun is coming up earlier for the 6am crew and staying up later for the 6pm crew. We’ll build on both volume and distance as we go. Why? Because there’s a little workout on Memorial Day that will require you to run a mile to start and a mile to finish. We want you to be ready!
We have an intentional focus on gymnastics movements. Well maybe just a little more than normal. These are something that we can all get better at. Again, we have Murph coming up with a lot of body weight (or body weight + vest!) work to accomplish, we’ll build up to that.
CrossFit. You will be doing some good ol’ CrossFit. Constantly varied functional movements performed at high intensity. This is what it’s all about, and you’re going to get plenty of it!
We hope you like getting a short overview of what’s to come. We’ll see you in there!!
