7AM
5 x 5 Front Squats @205#
Laura and I write 8 week strength cycles for the gym where on a given day members perform one lift variation at a pre-determined volume at a reccommended percentage of their 1 rep max for that lift. The load on the barbell increases progressively over 7 weeks, culminating with a maxout day in week 8. This cycle we have them front squatting, deadlifting, and bench pressing. I try to follow along the best I can with the time I have.
"Death by 10m Sprint"
(14 Rounds + 130m)
The "death by" format can be applied to pretty much any movement. It goes like this: you have one minute to perform just 1 rep of the movement. Naturally you'll do that movement in only a few seconds, and then take the remainder of the minute as rest. Then in minute 2 you perform 2 reps. Minute 3 you perform 3 reps, and so on until you can no longer fit the required volume into the minute. Starts easy, gets really hard.
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
(6:36 PR)
Since I wake up at 4am on most days, I try to sleep all the way in until 6am on Saturdays. I teach classes at 8 and 9, so that gives me about an hour of my own before I teach. Today I tried to fit a lot into that hour. "Annie" is a classic CrossFit workout "go-to" for when you have limited time and equipment. Today I felt faster than I ever have on the sit-ups, which is usually the movement that holds me up.
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