Monday, July 14, 2014

"This is week 6 of our strength cycle.  I cannot overemphasize the importance of using good form, not only in the strength workout before the WOD, but also during the WOD.  Poor form shifts the workload of any exercise from the intended muscle group to muscles which are either weaker and/or at a poor mechanical advantage to do the movement.  For example, if you do front squats with poor form (a rounded lower back, elbows down, body tilted forward), you are denying your legs the full benefit of the exercise, while risking serious injury to your lower back (I speak from experience).  If the recommended percentages of any exercise are too heavy for you to use good form, LOWER THE WEIGHT!  Focus on form and strength will follow." -Coach George

Back squat 3x8 (68%)

Run 200m + 25 goblet squats
Repeat x3, rest as needed

16 min to get as far as possible:
3 wall ball
3 CTB pull up
6 wb
6 CTBpull up
9 wb
9 CTB pull up…12, 15, 18, 21…
Keep going up by 3 reps until time runs out


  1. Happy Monday! Wow.........where did the weekend go??

    Sounds like we might get some cooler weather this week............YEA!!!

    Is that ASA doing a great handstand on the beach.............Looks Great!!!!

    Have a great week everyone.

  2. That might be little Asa trying to do a head stand too.....not sure?? :-)

  3. You are right Kristi! Both Asa's are working on their handstands at the beach!