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Archive for November, 2018

11/23 Friday

SWOD:

Back squat 10×10 @50% 4-0-4-0 rest 1 min

METCON:

For time

100 cal Row 

80 pistols 

60 pull ups 

40 single arm DB OHS 50/35 

20 muscle ups

 

 

11/22 Thursday

REST DAY

How do you feel about rest days?  Do you see them as an important part of the program or do you see them as a day of weakness/slacking?  Your answer reveals your understanding and buy-in of the strength pyramid.  Many athletes don’t realize how important rest is to their training and tend to OVERTRAIN.  If you struggle with rest days, or you want to learn about performing at your best, check out these articles today while you are chilling out on the couch:  No Rest For The Foolish and Turn Rest Days into Growth Days.

Happy Thanksgiving, Tribe!  We are so thankful that you are a part of Spartan CrossFit!

 

 

 

 

 

11/21 Wednesday

No 5am class today!

SWOD:

GVT: Bent over row 10×10@ 50% 4-0-4-0 with 1 min rest 

METCON:

OTM x10

30 dubs 

10 DB push press 35/25

Then…

max push ups in :60

max air squats in :60

max burpees in 2:00

 

 

 

11/20 Tuesday

METCON:

AMRAP 20:00

25 GHD sit-ups 

20 toes to bar 

15 AMSU 

10 OHS 135/95

5 skin the cat (rings) 

 

 

11/19 Monday

German Volume Training (GVT): We are changing up our strength focus starting this week.  We are beginning a 12 week strength cycle commonly called German Volume Training.  It has its roots in german weightlifting and it is intended to help athletes break through plateaus and gain muscle mass fast in the off season.  For CrossFitters, this is the time of year to get big and strong.  GVT is hypertrophy training. You will be sore.  This training shouldn’t be done with other strength protocols.  We advise that you weigh yourself this week and take a few photos.  Classes will be tight, so prioritize being punctual.

SWOD:

GVT: 10×10 bench press @50% 4-0-4-0 with 1 min rest between sets

METCON:

3 RFT 

30 medball cleans 30/20

15 deadlifts 245/165

.30 mile airdyne 

15 GHR 

(15:00 time cap)