Hello Hello!
Hope you enjoyed the weekend!
If you are in the city on May 28th be sure to head over to Prairie Crossfit and watch Scotty & Leslie compete! We will roll with team workouts on Saturdays until the end of June. Come join us for a Sublime Taco Night on Friday, June 3rd at La Roca!
A quick word on the current program cycle. We know it has been hard and a change for many of you. You can view this cycle as a ‘testing period’, partly for us, but mostly for you. We are recording some of the workouts for our own data, but we would like you to write down as much as possible during this time. This cycle is about you figuring out your limitations.
Should you have done 10 pull-ups in the first 30 seconds of Fridays AMRAP if 10 is your max? Probably not, and I am sure you realized that as you looked up at the bar for the last 7:30.
What percentage should this 10 X 5 Back Squat be at? Just add some weights and see if you surprise yourself.
Clean and Jerks were no problem on Thursday, but man that run felt like an eternity? Well it was only about one kilometer of running, so maybe that is something to add to your summer routine?
Did you stare at one of the workouts all day and convince yourself that you were unable to do it, then come in and do it, and do it well? Learn to pump your own tires, take things in stride, doing your best SHOULD be good enough. If it is not, then we should talk about why you started working out in the first place.
You will learn about pacing, weightlifting in conditioning workouts, strength by feel, and most importantly your own mental resolve over these 4 weeks. Use this cycle to make detailed notes in your book so you can look back and learn a little about yourself.
Okay. Namaste.(?)
Monday:
Foundation & Building- Row For Time + Pull Ups + Mobility
Tuesday:
Foundation – Conditioning (Run/Squat/Sit Up/KBS/Box Jump) + Deadlift
Building – Conditioning (Run/Squat/Sit Up/KBS/Box Jump) + Snatch
Wednesday:
Foundation – TGU & Side Steps & GHR + Scaps & Side Planks + Sleds/Farmer Walks
Building – Rest!
Thursday:
Foundation – Rest!
Building – Conditioning (Run/Pull Ups/Push Ups/Squats)
Friday:
Foundation – DB Bench + Front Squat + For Time: Row/Deadlift/Box Jump
Building – Snatch + OHS + For Time: Row/Deadlift/Box Jump
Saturday:
Team Workouts: Push Press/Front Squats/Power Cleans/Rowing/Running)