Warm-up:
1 round Tabata (4 min) of:
SDHP 45/35
Hold plank position during 10 sec rest

Metcon/Other:
Complete 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps of:
KBS 2/1.5 pood
Crossover pushups on 45lb plate (same style we did pushups for Hell’s Bells)
Sumo Stance Air squat to med ball (everybody butt to ball)

Cool Down/Stretch/HOMEWORK:

http://mobilitywod.blogspot.com/

Or watch it on youtube:
Bottom of the squat & Sotts press

On your own/Extra Credit:
Run Greenway to Martins Farm Road and back… 2 “firebreathers” wear 20lb vests

POST COMMENTS & TIMES to our Website OR Beyond The Whiteboard!

EMPIRICALLY BASED, CLINICALLY TESTED, COMMUNITY DRIVEN

Let’s break that apart and see what it means to us at No Excuses Athletics-CrossFit.

The magic is in the movement: Deadlift, Snatch, Pull-ups, Wallball, Clean and Jerk, Front Squat, Back Squat, Push-ups, SDHP, Running, Rowing and Burpees. All of these movements and more are what CrossFit is all about but it’s not just the movement alone. These are all MULTI-JOINT exercises which means you are moving more than just one muscle on each exercise and many times, doing it explosively. Because of this your body must adapt and do it quickly to keep up with the stimulus of these complex movements. Your brain must also engage so that it is getting as much stimulus as your body. I never understand why people wanted to tune out and not think about the exercise they are doing. If you are throwing 100 lbs over your head…your brain better be an active participant.

The art is in the programming: Constantly Varied. Have you heard that before? The beauty of the programming at No Excuses Athletics-CrossFit is the method to the madness. There is never a workout that is just pulled out of a hat or something to fill space or heaven forbid…just something that will hurt. Every day the workouts are specifically designed to create a response in the body. There is a reason for a time limit, or an endurance WOD, or light weight, or a sprint, or a Turkish Get-up, or Olympic lifts or rowing, or the “Heavy Stuff”. Do you know what that reason is every day? If not, ask your coach. If they can’t answer, ask why not. Our programming is special and you should know why.

The science is in the explanation: This comes down to your caoches. They know what they are talking about and have the gift of teaching. The ability to break down a new move, find a cue that works and to get a body moving correctly is an art. They share the whys along with the hows because if you don’t know why you are doing it; you are less likely to continue doing it. You should be told what muscles you are using, what it is supposed to feel like, and if the hurt is the right kind of hurt. We never want you leaving a workout questioning what just happened. You should know what happened and only be questioning your sanity. ☺

The fun is in the community: At No Excuses Athletics-CrossFit we have a solid lock on this part. Immerse yourself in the events, find a workout partner, talk smack, laugh, cry, puke and have a good time, go to ipolitos on Thursday nights, read your emails, write comments everyday on the comments section of the website, cheer each other on in positive ways, hug one another, encourage one another, and help one another in every way possible. These people are your friends. We care if you don’t come to class or if you had a really bad day. Share it with us. There is something really special about doing what we do together. Everything hurts less if someone else is feeling your pain. And lastly, just like Kelly Starret said, “And for crying out loud. Don’t go into the pain cave. I can’t stress this enough. Your Totem Animal won’t be in there to help you. You’ll be on your own. The Pain Cave is for cowards.
Pain is your companion, don’t go hide from it.”

-Coach Ben

* information gathered from Coach Glassman, Kelly Starrett of CrossFit San Francisco, and Crossfit 5280.*

Warm-up:
2,4,6,8,10 of:
Wall ball burpees & bear hug Med ball step ups 15/10

Metcon/Other:
”Kelly”
Five rounds for time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Cool Down/Stretch/HOMEWORK:
http://mobilitywod.blogspot.com/

Or watch it on youtube:
Hip position for ACL protection

On your own/Extra Credit:
Double alternating Tabata of:
L-sit Holds & feet anchored under dbell abmat situps

POST COMMENTS & TIMES to our Website OR Beyond The Whiteboard!

Skill:
Squat foundations x 2-3 minutes

Lift:
Week#5/Paleo Challenge-Strength WOD:
Back squat (using your current 1RM)
12reps x 50% of 1RM
8×60%
6×65%
6×75%
6×80%
6×85%
*use calculator beforehand to figure out amounts you will be using
Rest 2-3 minutes between each effort

Metcon/Other:
3 sets for Max Reps of:
90 seconds of Stiff Leg Deadlifts (135/95 lbs.)
90 seconds of Rest
90 seconds of Push Press (95/65 lbs.)
90 seconds of Rest
90 seconds AbMat
90 seconds of Rest

Cool Down/Stretch/HOMEWORK:
http://mobilitywod.blogspot.com/

Or watch it on youtube:
Improving the Split Jerk, HIp Extension with Internal Rotation, and Thoracic Mob

POST COMMENTS & TIMES to our Website OR Beyond The Whiteboard!