Programming In Action...

This is NOT the Crossfit we know/are use to...
It is still intense...as intense as you make it!
No Hopper, No unknown...
This is Prescribed Programing...
This is getting YOU ready for competition...
Strength & Met-Cons that SHOULD leave you taxed, dizzy, lying in a pool of sweat!  If you are not feeling a bit sore and tired after last week and now this week...LOOK IN THE MIRROR!  Are you pushing yourself...Are you challenging yourself...Are you ATTACKING your fears, weaknesses, problems?

Week #2...

5 x 2 TEMPO HBBS (High-Bar Back Squat) @ 80%
Quick descent, 5-count at rock bottom, dip and drive out of the hole.
(Last week we did approx 70%...so take last weeks wt & divide by .7 then multiply by .8 = Wt for this week!)

AMRAP in 10 Min:
7 STRICT Pull Ups
7 Shoulder Press (95#/65#)

~ 5 Min Rest ~

AMRAP in 5 Min:
Turkish Get-Ups (55#/35#)

Val ~ 155# / 3 + 7 (purple & green) / 12 @25#
Desi ~ 110# / 6 + 7 (green) / 10 @25#
Kate ~ 110# / 6 + 2 (green) / 10 @25#
Britt ~ 205# / 5 + 4 (85#) / 10
Krom ~ 210# / 6 + 5 / 8
Feidt ~ 210# / 5 + 7 / 12
STAN ~ N/A / 7 (75#) / 14 @35# / EXTRA ~ Mile Run & Ladder Run
Reeder ~ 205# / 5 + 4 / 7
Bender ~ 225# / 5 +3 / 6
tb ~ 255# / 7 / 11

Some Thoughts on this Programing:

I know you all love Murph, but you won’t see it here. In fact, if you see anything over 12 minutes, I screwed up. Why?
 “All positive adaptations come through intensity”. Intensity is incredibly hard to maintain past 8 minutes, much less out past 12. Also, and this is even more important to me, anything past 12 minutes tends to lend itself to a fuckload of reps. A fuckload of reps means one thing – you get sore and your body breaks down.

&

The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force. – Artie Dreschler