Some of you have asked as you are already making plans so figured why not get this out there!
Next weekend we will be closed Friday, Saturday, and Sunday for July 4th weekend. This might be my favorite holiday ever, you know aside from Christmas and all, so I am a fan of taking some solid time to enjoy it.
Our time here is precious. Every chance you get take advantage of the beauty of your life, your friends and family, your surroundings, and the opportunities you have to enjoy all of it. July 4th is a chance to enjoy friends and family, weather, beauty of both nature and man (outside and fireworks), all together. Doesn’t get much better than that!
We still got some time before then so let’s get to work! Flav, Jack, and Kyle are in charge Friday through Monday as Stacey and I are out in California getting our CrossFit certifications redone. We are going to be SOOOO full of knowledge when we get back!
FRIDAY
Strength : Jerk (any)
Find a 1 rep max in 25 minutes
WOD : Heavy “Grace”
30 Clean and Jerk 155/105
S: 95/65
L1: 135/95
Rx+: 205/145
– The workout “Grace” is meant to be a sub 5:00 workout, sub 2:00 for elite athletes. Heavy Grace is a different story. There will be a 12 minute time cap to this and I encourage you to use it. Push yourself weight wise and don’t worry about time. Yes, I want you to finish in the cap but i would rather you barely make it at RX then finish in 5 minutes at 135/95.
Worst that happens is you don’t finish and live to see another day!
The Program : Keep it minimal, stick to the work listed. There is a method to the madness
1. Strength : Find a 1 rep max Jerk
2. WOD: 30 Clean and Jerk 205/145
3. Push Press
3-3-3-3, heavy 4 working sets
4. EMOM 20m
O: 30′ HS walk, start and finish with FS HSPU
E: 5 weighted pistols (each leg), see what you can do
5. Airdyne Conditioning
1m sprint
1m full rest
1m sprint
1m arms only
1m legs only
1m full rest
1m sprint
1m full rest
1m sprint
1m full rest
3m @ 80% recovery
