“Teamwork is essential – it allows you to blame someone else.”
-Author Unknown
WORKOUT
Bench Press
3-3-3-3-3
Then
2 Hurdle Hop
10 True Push Ups
2 Hurdle Hops
9 True Push Ups and so on until you get to 1 push up.
Hurdle hops are an advanced movement. Choose the height of your hurdle wisely. The height of the hurdle should match your fitness/athletic level. Don’t write a check that your ass can’t cash and have a good day.
Schedule For The Next Few Days
On Thanksgiving we’re having one workout at 9AM. On Friday we’re having two workouts at 8AM and 10AM. Saturday schedule will be as normal.
Strength and Conditioning
Noah before Wendler 5-3-1
At times everyone gets a little burnt out with the multiple reps and rounds with CrossFit. When I do, I shift my focus to getting stronger and taking it a little easier with the met cons. You can never be too strong. Strength takes years to develop while cardio endurance takes a few weeks. Think about the last time you did “Grace.” Did you lose time while you were cleaning the bar and jerking it over head? Nope. You lost time by staring at the bar between reps. When you watch strong men/women perform Grace, look at how much rest the take. They take a few short breaks and they’re done. They get through it quick, because of their strength.
Our last Strength and Conditioning group went really well. More and more people have been asking for one later on in the day. So we’re going to give ya guys what you want. The week of December 6th were going to be starting another S&C Crew.
The class schedule will be Monday, Wednesday, Friday, and Saturday. Classes will be about an hour and a half long. Monday’s class will be at 7PM the rest of the week it’ll be at 5:30PM, and saturday will be at 7AM. This cycle, we’re going to follow Wendler 5-3-1. I really liked this program and I know Noah liked it as well. The last time we talked he said he was making huge gains using it. Each week you’ll know what day we’re doing deadlift, squats, and presses. The conditioning portion will be the only surprise. They’ll be heavy and will usually last less than 5 mins. I like doing tire flips, sand bag runs, kb’s, and sprinting so we’ll have a lot of that stuff. Olympic lifting gets you strong in a really short time. So Monday’s class will be the 7PM olympic weight lifting class with August and Lars. These guys do an amazing job. Everyone who’s been working with these guys is making a ton of progress. The price of your CF membership will go up by $80 a month due to the weekly class with August and Lars. Trust me, it’s money well spent. There’s a reason a majority of the CF coaches in the valley go to their gym to learn how to perform the O-lifts, they’re really good at what they do. We’re lucky to have them drive in to PHX every week.
If this sounds like something you’re interested in, email me Tom@corecrossfit.com. It works best when these classes are small. So we’re only going to have 10 people in this group. The first 10 who email me are the 10 I’m going to take. Have a good day!
Noah after 1 month of Wendler 5-3-1. The gains are amazing on this program! Hahah see ya soon Noah!
So, I just wanted to say thank you to everyone… It’s been one year since I walked in for my first official 5:30 am class at CoreCrossFit. One year since I wrote for the first time in my journal – “Fittness Goal #2 – Get Pull-ups”. One year of early morning classes and laughter. One year of late nights and long talks. One year of putting my fears behind me and just going for it. One year of lessons, sometimes learned the hard way. One year filled with first times and new beginnings. One year spent running towards something instead of away and one year spent with friends, who are really more like family… I love you guys! Thanks for making it such a great year
ReplyAli, you’re the best
I consider myself fortunate to know you and you’ve earned every victory you’ve experienced!
ReplyAlabama your so awesome and with what you have accomplished in the last year is such an inspiration!!!!!! I love ya!!!!!! \m/
ReplyAli, congrats! I had my one year anniversary a little while ago, it really amazed me too how far I’d come. Keep doing what you’re doing!
It is true folks, one month of dedicated strength training has not only seen my raw strength numbers skyrocket but also my bodyhair:body surface area ratio go through the roof. By the time i get to town on Dec. 9 I will probably look like the baby of Samson, the Brawny Man and Kenny Loggins (yes its possible for 3 men to have a baby, there was a documentary made about it I think: http://mseewv.files.wordpress.com/2010/04/3menbaby.jpg)
All joking aside, I am currently spending 2 months doing dedicated strength work, and its been invaluable to my progression as an athlete. I was getting a bit burned out with my programming and progression, and now I feel like I am going to come back to regular CF programming a WAY stronger athlete, and after a week or two to knock the rust off, faster, safer, and more capable of moving large loads long distances quicky…which is what its all about, right?
Can’t wait to see you guys, here’s something for you parents, big brothers/sisters, and educators to rejoice over:
http://well.blogs.nytimes.com/2010/11/24/phys-ed-the-benefits-of-weight-training-for-kids/
‘Til then
-Noah
ReplyNoahs beard is sweet!!! HA HA HA
Reply