Friday, January 27th

BENCHMARK!

Warmup:

3 sets: 
Bench Press x 5-6 reps (build up to weight for workout)
Pullups x 5-6 reps

WOD:

"Lynne"

5 rounds:

Bodyweight Bench Press, Max Reps

Pullups, Max Reps

Take no rest between Bench Press and Pullups.  Rest 3-4 minutes after Pullups.

Goal is max reps.  .

Scaling:

Bench Press: If you cannot Bench Press your bodyweight, scale to a weight that allows you to complete 10-15 reps on your first set.

Thursday, January 26th

Guys, from the whole coaching staff at Crossfit Central Long Island, awesome f*@k'n job this week. The daily comments of muscle soreness and the inability to move is an attribute of your hard work and dedication this week. This week there has been a heavy emphasis on strength the daily  WOD's. As coaches, it has given us the pleasure of watching to see how strong you guys really are. You have all been nothing short of spectacular, Personal Records have not only been getting set all week, they are getting smashed! Keep up the great job!

Due to you guys setting the bar so high this week, it brings me to a very interesting question...What is your intention and purpose behind showing up each day? Is it leaning out? Getting stronger and adding some muscle mass? Increasing your aerobic capacity? Training to compete in the Crossfit Games? Lower your cholesterol and decrease your negative risk factors for disease? As a way to supplement your endurance or adventure race training? Or to just to show up and be the best individual you can each and every day?

No matter what it is, you will only be as good as you let yourself be. Accountability is key for personal growth and improvement. So keep showing up, track and record your progress and workouts (buy a notebook for $1 and leave it at the gym, trust me..its worth it), ask questions- we the coaching staff are here to help push, motivate, and get you to where you want to me, in the least amount of time possible, and most of all keep putting the awesome amount of effort into your workouts-cause, I can promise you that moment you step out of your own way, you will arrive at your destination before you know it.

Now to switch up the pace for the week:

Warmup/Strength:

Foam Roll: IT Band, Quads, Hip Flexors

Stretch: Sampson, Iron Cross, Kossak, Scorpion

Turkish Getups:

5 sets of 3 reps

- increase weight each round

Perform a set of TGU, then do a stretch or 2 then go another set of TGU..continue working in the TGU to the warm up until you complete all 5 rounds.

For those of you who don't remember how to do a TGU, you can watch gorilla arms do them below

http://www.youtube.com/watch?v=uGRBvom4Zrw

Training:

AMRAP 30 MINS:

200m Run

10 Box Jumps (24/18)

8 Hang KB/DB Snatches L-Arm (45/25)

20 Abmat Situps

8 Hang KB/DB Snatches R-Arm (45/25)

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

-Marianne Williamson-

Wednesday, January 25th

Strength:

Power Clean

"Wave load"

5-3-1-5-3-1 Reps

Rest 2 mins between first wave, 3 mins between second wave

first wave modereate weight and fast reps

second wave heavier and tough

example: 135#/5-145#/3-155#/1-145#/5-155#/3-165#/1

(Or 4 x 500M Row with 2 min rest in between then do the conditioning)

Conditioning:

3 sets:

30 second Max Power Clean (135/95)

30 second Max Double Unders

30 second Max Wall Ball (20#/14#)

30 second Max Burpees

Rest 3 mins between sets

Scaling:

Power Cleans- use 60% of heaviest single from part 1

Double Unders- perform lateral hops over the bar