Monday, 10/1/12

ENDURANCE (Running) 7am, with Ave – also, remember, this WEDNESDAY at 730-9pm, we’ll be running the fourth evening in a five-week series of Comprehensive Running Classes as part of our “Reinvent Your Run” series. Sign up today!

ENDURANCE (Rowing) 530pm, with Ave

Endurance Programming is here.  Keep in mind, that with our new Endurance schedule, today’s programming will be tomorrow’s (Tuesday’s) programming, except switched – Rowing will be in the AM, and Running will be in the evening.  Wednesday we’ll present new programming for that day and that programming will AGAIN repeat on Thursday.  This week is a deload week for CrossFit Endurance Athletes!

While we’re on the topic, here’s an awesome video from CrossFit HQ on Cadence in Running with Dr. Romanov – this is a HUGE part of learning to run well!


HYBRID/ADVANCED OLY with Jim at 530pm.

ADVANCED OLY with Jim at 730pm.

FOUNDATIONS with Sammy, at 630pm.

GYMNASTICS with Sammy, at 730pm.

Skill work includes: the pistol and the free-standing handstand.

CROGA, with Tim, at 830pm.

“We always hope for the easy fix: the one simple change that will erase a problem in a stroke. But few things in life work this way. Instead, success requires making a hundred small steps go right – one after the other, no slipups, no goofs, everyone pitching in.”
― Atul Gawande, Better: A Surgeon’s Notes on Performance 

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Hip Flexors and Quads, 2 minutes each side.

MOVEMENT PREP: THE BIG HIP WARM-UP: Take 30ft. and complete as pass of the following: 2 High Knee Passes, 2 Butt Kick Passes, 1 90/90 to Chest Pulls, 1 Toy Soldier, 1 Over the Fence/Under the Fence, 1 Duck Walk Pass, 1 Inchworm Pass, 2 High Skip Passes

STRENGTH: Back Squat, 20 rep attempt.

Some other times that we have back squatted.


From the floor, complete: 100 Back Squat Reps for time using 75% of your 20 rep attempt. At the start of every minute, complete 5 burpees.  There is a 10 minute cap on this workout.

Just a little reminder about the definition of intensity.

8 Responses to “Monday, 10/1/12”
  1. Jpap says:

    Thank goodness I didn’t do wod today

  2. Gabriel says:

    Somedays I wish I didn’t look up what the WOD was going to be. This is one of those days.

  3. morgan voz says:

    i feel the total opposite! kicking myself for scheduling today as a rest day.

  4. Ian says:

    Been off for a week. Nice way to get back into the swing of things.

  5. Jake says:

    Did anyone complete the 100 back squats in 10min and did 75% of their 20rep attempt? That seemed impossible if you actually did 75%. Kudos if anyone accomplished it

  6. jpap says:

    voz, i mean thank goodness i didn’t do yesterday’s wod (sunday) heading into today’s wod (monday)

    heh – that would have been rough!

  7. jpap says:

    did you do yesterday’s?

  8. amber says:

    JPap–I don’t recommend the combination. I hurt all over, and I did “modified” Chelsea of 3-6-9

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