03/10/14

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If I’ve said it once, I’ve said it a thousand times… Your nutrition is the foundation to your health!  You can come to the gym 5 days a week, but you HAVE to eat well in order to truly see the results you want.  modPALEO can help make that a much easier process for you.  And in case you didn’t know, the food is delivered to MARVEL each Sunday, and is available for you to pick up on Monday morning!

Strength

FS/BS: 5 x 2/4 @ 65% of your FS 1RM

NOTES: This is our de-load week for our squat cycle. Approach these lifts with perfect technique.  Good speed down and out of the hole.  We we will test new 1RM FS next Monday and our 1RM BS next Wednesday.

Conditioning

CrossFit Games Open Event 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

 

Midline

Since we ran out of time for these on Sat…

Pallof Press: 3 sets each side with a 10 sec hold