Workout of the Day
Build to a heavy Snatch Balance over the course of 5 sets – doesn’t have to be a PR, just “heavy” for today.
Six sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets
Row 1000 Meters
30 Squat Cleans (135/95 lbs)
Ever wonder how you compare to the 45-55 year old master’s athletes? Time to find out. They will tackle this workout this weekend . . . so pressure is on you to set a good pace and give them some times to beat!
PROGRAMMING NOTE – This will be the last workout for FOUR WHOLE DAYS!!! I know, some of you will wonder what on earth you could possibly do for the next four days, so I am going to give you three ideas:
(1) Watch the 2012 CrossFit Games for inspiration. Whether you are on the verge of competing alongside these athletes or simply a fan of the sport, these athletes should provide a lot of inspiration and educational opportunities. Watch how they approach movements and events. How do they create efficiency? How do they create a calm emotional state? Study all of these things and utilize what you learn to become a better athlete.
(2) Do some searches to determine if there are local competitions that are appropriate to your skill level that would allow you to gain some competition experience in the sport of CrossFit. It will give you a goal, and it’s a ton of fun to test yourself in competition occasionally (note, “occasionally” – some of you will be tempted to enter every event you find . . . don’t).
(3) Rest your body! We just finished a cycle and will head into another shortly. Starting Monday, July 16 you will be performing some benchmark performance tests that I use on virtually all of my athletes. I need you relatively fresh for these, so please resist the urge to try every single Games workout this weekend. I strongly suggest that you actually use the time to rest and recover. Be prepared to work extremely hard on Monday, Wednesday, Friday and Saturday of next week. Tuesday will be skill-based. The following week we will begin a new cycle based, in part, on the results of the testing week.