Friends, Old Cityzens, Team,
Where does the time go? Thanksgiving, unbelievable. The week ahead:
Monday - Strict Dip (1) and Bulgarian Split Squat Strength (2 of 3). I hope you like added muscle.
Different kind of WOD, but really cool. 50 strict pull-ups for time. Every time you drop do 10 lunges with a plate over your head.
The secret, I think, is dedication to form. Form and proper execution are what makes exercise valuable, not simply difficulty and perception of effort. Those things are valuable, but they are the least correlated with progress (if you ask me!)
If your chin stops crossing the horizontal plane of the bar, you’re just stealing progress from yourself. So have a backup plan ready: a second band, ring rows. Or, scale back overall reps from the start.
Tuesday - Longer WOD. Run, bunch of rounds of toes to bar and burpee box jumps, then another run. Cardio and Abs lovers rejoice. We’ll have time for targeted mobility.
Wednesday - Double Strength. Another Clean and Jerk E2MOM (2 of 3). Lots of heavy reps! Then, DB Bench and Austrlian Row. Since we max out at 50# DBs, the rep scheme is Max Effort. If weight is not a variable you can manipulate, manipulate reps. I know better than to ask a CrossFitter to practice tempo!!
Thursday - Another cardio meets gymnastics WOD. 18 minute AMRAP, Wall Walks (1), KB Swings, 100m runs.
Friday - Heavy Deadlift (1) and a core complement. Then, a sprint WOD with rowing and power snatches. Not so heavy, but fast.
Saturday - Partner WOD! Did you know if you get a friend to join and then email our admin, we’ll give you $200 off your next month? Pretty good deal. Won’t even mention keeping your friend fit and functional!
All my love,
Coach Jason
