July 27th, Wednesday

July 26, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, 6:30pm crossfit, 7:30pm yoga

It’s time for some pulling. If CTB pull ups get your goat, then lets see how close you can come today. Don’t settle for just your chin. Do as much as you can, get as high as you can over that bar.

Extra Reading

4 ways to improve your life

Deadlift (5x5x5+)

(90% of 1Rm) +10=Base Number
65, 75, 85%

CrossFit WOD (Time)

7 Rounds
7 Chest to Bar Pull Ups
7 Box Jump Overs 24/20
7 Dead Lifts 315/185

July 26th, Tuesday

July 26, 2016 By Winston Thompson Leave a Comment

6, 8, noon, 4:30, 5:30, and 6:30pm

Lets see how that max effort set is progressing. Rest enough between sets to ensure that you are giving it all you’ve got.

Extra Reading

Exercise makes you resilient to mental fatigue

Shoulder Press (5x5x5+)

75, 75, 85%

CrossFit WOD (Time)

5 rounds
Run 200m
20 walking lunges
20 kbs 24/17

July 23rd, Saturday

July 22, 2016 By Winston Thompson Leave a Comment

9am Yoga, 10 AM CrossFit

Cindy is simple AND effective.

Extra Reading

It hurts when I do ____

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats