Tuesday, October 16
No barbell today in our training. Opening with gymnastic training on the bar muscle-up, challenged by double-unders. An engine builder to follow, in the form a very classical CrossFit feel. Wallballs, pull-ups, rowing, and running in a descending repetition scheme. Midline conditioning to finish. Tomorrow, we will be testing our 1RM Split Jerk. ACTIVATION 2 Rounds of the below: 1:00 Light Row + 18 Sit-Ups :45s Moderate Row + 15 Slow Banded Good Mornings :30s Fast Row + 12 Wallballs (moderate load) 5 Scap Retractions + 5 Kip Swings + 3-5 Strict Pull-Ups 3 Scap Retractions + 3 Kip Swings + 3-5 Kipping Pull-Ups 7 Wallballs (moderate load) 7 Pull-Ups 7 Calorie Row 100 Meter Run
"Down and Out" (Time)
21-18-15-12-9: Wallballs (20/14) *Females to 9' (top black line) Pull-Ups (chin over) Calorie Row (Females 18-15-12-9-6) 200 Meter Run after each round.
Double Under + Bar Muscle Up (AMRAP - Reps)
Ascending Ladder for 5 Minutes: 10 DU, 1 Bar Muscle-Up 20 DU, 2 Bar Muscle-Ups 30 DU, 3 Bar Muscle-Ups Continue to add 10 double-unders and 1 bar muscle-up per round until the 5:00 time cap is reached.
*Score Muscle Ups only
----------------- "If we did all the things we are capable of, we would literally, astound ourselves." – Thomas Edison Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt. We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about. Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work. This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.
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