Hey guys! A nice full week of training, very good week. I’m looking forward to these sessions, be excited to grab some PR’s some good training, and lots of good tests along the way. Booyah.
EVENTS!! The Summer is coming FAST. Here we go: 4th of July, gyms are closed, but there’s a 5k Run in Edmonds called Beat Brackett, google it, register, get your packet, and then 8:00am show up down there and smash out three miles with friends through Woodway and all that good stuff. I’ll be there myself running in all my splendor!! HA 🙂 August 12th we’re having the 10k Row Event at C.C.’s House in Edmonds WITH A POOOL!! Of course you can row fewer than 10,000 meters, but when you get done, we’ll have burgers, dogs, treats, and a quick dunk in a wonderfully cool pool, which is my favorite part. Clear your calendar and let’s hangout CrossFit Style 🙂
Workouts: Gonna be another killer week 🙂
Monday: Teams of 2-3, working through 5 rounds: 5 Heavy Back Squats (~80% of 1RM or slightly below old 5 rep max) and 5 L-Pull-ups, this isn’t for time, this is good heavy training with friends on Squats and Pull-ups.
Tuesday: “JT” 21-15-9 for Time of: Ring Dips, Handstand Push-ups, Push-ups
Wednesday: “Michael” 3 Rounds for Time of: 800m Run, 50 ABMAT Sit-ups, 50 Back Extensions
Thursday: Turkish Get-Up 1RM, and Rep Tests: Max Kipping Pull-ups 1 Set, Max Push-ups 1 Set, Max Air Squats in 1 Minute, Max L-Sit, Max Time Hanging only
Friday: “Diane” 21-15-9 for Time of: Deadlifts 225/155 and Handstand Push-ups
Saturday: Drag Races 35 Double Unders, 400m Run 5 Rounds, each for time
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