Proper Mobility Mobilization leads to increase in performance!! Do no underestimate Mobilization before a workout!!
I. “Frustration in the Gym”
As we all know, CrossFit can be fun, entertaining, and overall a good time, but on some occasions it can just be darn right frustrating. How many times have you got frustrated in the gym at yourself because someone else makes things look so easy? Well for me workoing out with some elite guys across the country over the last 6 months, can attest to some very big frustration in many aspects of fitness. We all go through this and remember you are not the only one who sucks at something. This however is the secret beauty of functional fitness and CrossFit. It means we always have something to strive for and always have a goal to work towards. This is why I love CrossFit! Without goals or aspirations in our life, what is the point of living? CrossFit challenges us everyday physically to try something new or push ourselves to the limits that we have never done before. Remember, at the end of the day, it is just CROSSFIT! You are doing something that only a small part of the world is doing everyday, so there in itself is ACCOMPLISHMENT!! Take a look at yourself before you started CrossFit. Could you honestly say you are not in the best shape of your life and have not accomplished things that you never thought you could do? I think the answer is an outstanding NO! You are all inspirations for me and make me get up in the morning, and say I have the best job in the world, and I train the best people in the world. You all make want to live as long as possible, and I thank you for it!
II. Dynamic Mobility Warm-Up:
Foam Rolling Techinque and Working Out Those Problems Area!
Choose Three Areas on Your Body that are sore, achy, or just does not feel right, and take a foam roller, lacrosse ball, barbell, or whatever and work out those areas!
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Zercher Squats, 5 sets of 3
*Zercher Squats will be explained and taught during class time. This is an outstanding way to perfect your squat technique and make sure you have excellent form. Keep an open mind for this movement!*
B. “Tasty 15″(AMRAP 12 Minutes):
5 Push Press
5 Dead Hang Pull-Ups
*Phase 1*
75/45
*Phase 2*
85/55
*Phase 3*
95/65
*Phase 4*
115/75
Post Weights Used and Number of Rounds Completed to Comments.
Ah the Zercher squat was created by my great uncle Zigmund Zercher….he cam accross it on his adventures through the himilayas, and was taught by the Dali Lama how to perfect this squat.
Haha I can’t help but laugh at daves comments. Did 15 rds + 5 push press at 135. hopefully after all those pullups ill be able to complete the 2nd wod w omally and ross it looks brutal.
Great job 5:30amers…
10 rounds, used pink band, 55lbs, felt as though I could have used heavier weight but didn’t want to risk having the shooting pain come back…
i got 14 rds with 135lbs and i also got 225lbs for a 3 rep max on the Zercher squat. The after noon WOD we did ( O’Malley and Dillon) was 5 rds of 5 weighted dips 35lbs 10 box jumps 30 inches 10 front squats at 155lbs then 100 wall balls over the pullup system with 20lbs for time….1236 sucked ass haha it was good when i finished tho
Got 12 rounds, with 70# and 5 pull ups each time with the pink band. 135# for the squats, but could have used more. Good job to the 730pm class!!!
Did 10.5 rounds with 65lbs and blue band pull-ups. Got 125 for the Zerchers. 2 more weeks for the Paleo Challenge!!!