Hey guys, what are you doing tomorrow?
I’m going to Murfreesboro, Tennessee to coach some BAMFs on how to be the best
athletes exercisers on earth. I mean, it’ll be pretty cool to hang out at CrossFit Rutherford with Jeremy Murdock, Elisabeth Akinwale, Talayna Fortunato, the super-dreamy Mike Poppa, and 20-25 of the best exercisers athletes in the Mid-South-Central-What-The-Fuck Region. There may be a few 300# Clean and Jerks this weekend. There may be a few 170# Snatches (the LADIES that is). I don’t know exactly what’s gonna happen, but I bet it’s going to be a FUCK YEAH type of weekend.
I hear there’s a bottle of Jameson waiting for me in Murfreesboro—here’s to winning EVERYTHING.
How many of you are “big name CrossFitters“?
Noah Ohlsen and Dylan Malitsky on 120118:
*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.
1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.
2a) 5X3 Bench Press – heaviest possible, rest 90 sec.
Notes: This should end up being a 3 rep max. We will be basing numbers off this for the next 3 weeks so make sure to get a true 3rm. Yes, there’s one more set of BP than FS. This means you’ll finish on BP.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
5X200m Sprints – ALL OUT
Notes: You may rest the amount of time it takes to walk back to the start of your 200. This should be a SLOW stroll back. Rest enough to allow yourself to go absolutely 100% on every sprint. MAKE SURE you warm up well before beginning these sprints.
1a) 3X8 Weighted Strict HSPU – heaviest possible, rest 60 sec.
Notes: Regionals standards for setup, kipping is NOT allowed. Vests are the best weighting option. These DO NOT have to be unbroken.
1b) 3X8 Bent Over Rows (Clean Grip) – heaviest possible, rest 60 sec.