Wednesday, April 30th, 2014

SKILL

12 min
30 sec on 30 sec off
Triple under/double under practice

WOD

15 min EMOM

Min 1: 10 burpees
Min 2: 15 box jumps
Min 3: 20 kb swings 53/35

Tuesday, April 29th, 2014

SKILL

Back squat
20 reps at bodyweight
20 reps at greater than bodyweight
*obviously scale if necessary

WOD

Row 2500m

Monday, April 28th, 2014

SKILL

10 min to warm up cleans
8 min EMOM
1 power clean+1 hang squat clean
Go up in weight each time.

WOD

50 2-for-1  wall balls 20/14
35 toes 2 bar
20 clean and jerk 135/95

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Strength

Unbroken deadlifts @ 1.5x body weight
2-4-6-8-10-12
Rest as needed between sets. Reps are TnG

———–

WOD

3 rounds
50 alt pistols
Run 400 m
*16 min cap

Nothing is predetermined at Iron Mile

Nothing is predetermined at Iron Mile

Many of you are just as sure you WON’T get your first muscle up this year, as you are that I WILL qualify for The CrossFit Games…

Well, it does not work like that. We all have to work and no one is exempt from this. We need to set small goals on our fitness journey that will one day add up to huge accomplishments. Someday, soon hopefully, you will get your first handstand push-up. But first, you have to conquer being upside down. You will be able to overhead squat, rope climb and pistol… But you need to work. You need to set aside the idea that you won’t get those movements. Ideas that “you can’t” are so dangerous. No one ever accidentally be…

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