Tuesday, May 28
"Grunt Work" Week #9. Today is a slight back-off day on volume. Three parts: Deadlift - Strength Conditioning Body Armor ACTIVATION 1 Round: 12/9 Calorie Row, 5 Russian Baby Makers 12/9 Calorie Row, 10 Spiderman + Reach (5/side) 12/9 Calorie Row, 15 Glute Bridges Followed by 1 Round: 1 Round of with 3 Strict PU, 6 Pushups, 18 Sit-Ups) 20-30 Single or Double-Unders 200m Run
Alternating On the Minute x 10: Minute 1 - 15/12 Calorie Row Minute 2 - 5-4-3-2-1 Deadlifts Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be. Enter all five weights to the track below.
Jelly Belly (Time)
For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Bike/Row 10-8-6-4-2: Deadlifts (225/155) Rx+ 275/185 If completing on a rower today in lieu of a bike, complete as 25/20/15/10/5 calories. For simplicity so that we aren't looking towards the white board each round, male and female calories will be the same today. Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.
3 Sets: 30 Glute Bridges 200 Meter Double KB Carry* Rest 2:00 between. On the Double KB Carry: Meters 0-100 - Left KB in Front Rack, Right KB in Hang Meters 101-200 - Left KB in Front Rack, Right KB in Hang On the Double KB Carry: Meters 0-100 - Left KB in Front Rack, Right KB in Hang Meters 101-200 - Left KB in Front Rack, Right KB in Hang Not for score of time, but for quality positional refinement. On the Glute Bridges, move through these 30 reps with speed. Placing our heels on a bench with our back on the floor, come to hip extension with a half second squeeze at the top, and immediately into the next. Again, let's bring speed to this movement. On the Double KB Carry, the first half of the walk has one KB in the front rack, while the second half we alternate. As we move through this walk, there will be a tendency to lean away from the front racked load. This is the body naturally tying to compensate for the loading. Fight against it, squaring ourselves off to the center, keeping the rib cage tightened down. Athlete's choice on loading here, but let's move first for position… and then weight.
---------------------------- "If failure is not an option, neither is success." We fear the man who is willing to lose it all. Who is willing to play full out. No reserves. The one who swings for the fences. He’s a dangerous person. Dangerous enough, to accomplish something great. We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling that we can see and touch. It’s a world that cannot grow further than what it’s already grown to. If we want to grow, we have to face the terror of failure. Face that chance that we may fail. Yet, as much as a "swing and a miss" may hurt, there’s something worse. Worse than any failure, embarrassment, or loss. It’s the pain of knowing that we didn’t give our very best. Life is too short to bunt. Let’s swing for the fences.
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