Steve Friedman’s wife went from a size 10 to a size 2!
Do you know how awesome that feels?
If you don’t then you deserve to, so do it.
This may be the last time I talk to you for a while if this storm is as bad as they say it’s going to be.
I really hope the weather men are wrong as they usually are but of course when it comes to bad weather they are spot on.
I hope to have power as I’m sure you all do.
If not I will see you on the other side.
If it’s not bad I’ll talk to ya tomorrow.f
*****Make sure you read the email or look at the site to find out about the gym hours due to the snow*****
5 Reps @75%
3 Reps @85%
1 + Reps @95%
[3 Rounds 15 Thruster, 15 C2B Pull ups] Read More
Some of you guys have made mention of how you should start to pace yourself now that the “rest” portion of the wod is decreasing rapidly, this is silly talk.
This would go against what we are trying to accomplish with this program.
The idea of the program is to go as hard as you can for the 30 second work portion of the wod.
Creating a very high output of work will force your body to have to adapt to a shit load physical stress.
Adaption to this stress causes the changes we are looking for or “results”.
We are also looking for this type of program to help us improve our times and scores in the Wods, as I said before we started this cycle will end around the time of the Start of the Open.
Now let me let ya know why you can’t start to pace yourself just because the rest time is decreasing.
The idea here is to keep the Work Output as high as we possibly can. Forcing our bodies to get used to this work will obviously no doubt condition your body for more intense work than normal (the whole idea behind interval training) but it also conditions your mind to know that you can actually do more work than you ever thought you could right?
Yes, you’re right Chris (I’ve heard some of you already say this to me so I know it’s true, and I also can see you getting better conditioned by the scores of your wods).
Here’s what will happen if you don’t keep up the same pace in the 30 second work part.
Your body won’t keep getting pushed to it’s limit every 30 seconds, it will start to go backwards because you are letting it voluntarily.
Yes there is no doubt that this will inevitably happen do to the less rest portion but that doesn’t mean that you have to settle for it before you even start the workout.
My goal for you was to be somewhere around the same amount of rounds that it took you to complete the wods in the 30/90 week as it is in the end of the cycle in the 30/30 week.
It would pretty much be impossible to keep the same exact intensity in the 30/30 week as it took you in the 30/90 week do to the lack of rest but you can sure try as hard as you can so when we do the workout as a whole again with no rest you will be used to the intensity and shave a good amount of time off your old time.
Yes Chris makes a lot of sense, almost as much sense as being prepared with all your tupperware. LOL
3 Reps @70%
3 Reps @80%
3 + Reps @90%
10 Box Jumps
15 Box Jumps
20 Box Jump
25 Box Jump
30 Box Jump
Katie has been with us for several months now and she’s already been putting up some massive weights on her lifts.
She takes her lifts seriously knowing that the stronger she gets the easier the weight will be to move in the metcons.
Just doing the lifts with a weight you think is right isn’t good enough, lifting the same weight over and over again will not get you stronger.
There’s a reason for all the percentages on the Board.
C’mon pay attention I only have two eyes and if I keep stabbing myself in them I won’t be able to see much.
*****The Open is upon us. If you have done it with us already in the past you know how much fun and how exciting it is. For those of you that don’t know what it is or haven’t done it with us before… to put it bluntly, it’s fucking Awesome!
The Open is the first part of the Road to the Crossfit Games.
Besides that it is an Awesome test of your fitness. The intensity is absolutely insane.
Everyone that has done it really looks forward to it all year long. We perform the workout as the normal Wod and also on the weekends with everyone cheering each other on.
So let’s make sure Everyone signs up, even the people that will say after it’s over, “I should have signed up now I have to wait for next year”.
Here’s the link to sign up, don’t wait and make sure you join the CrossfitCentralLI Team
Or go over to the side bar and click on the widget.
60 Cal Row
50 Toes to Bar
40 Wall Ball
20 Muscle Ups