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10-9-8-7-6-5-4-3-2-1
- Push Ups
- Jack Knives
Rest 2 min then…
10-9-8-7-6-5-4-3-2-1
- KB Swings (heavy)
- Goblet Squats (same bell)
Rest 2 min then…
10-9-8-7-6-5-4-3-2-1
- Burpees
- Push Press (45/33)
Coach’s Corner: Background Material
This week’s coach’s corner is a work in progress. In the meantime check out this background material related to this week’s column:
- Barbells & Bacon: CrossFit Is A Gateway Drug
- Starting Strength: A New Perspective by Gillian Mounsey
- Catalyst Athletics: Kicking the (metCon) Habit by Jocelyn Forest
- A Case Study With Lon Kilgore
- Case Study from 70′s Big
- CrossFit Seattle: How Fit Are You?
- Lon Kilgore’s Age Adjusted Strength Standards
“Strong Women Rock” Just kidding boss. “Go Team 7AM!!”
Options from my 11 year old:
“We need to call the vet, our pythons are SICK!”
“Welcome to the Gun Show”
“We need to call a doctor and ask if this swelling is normal”
Option from my brother:
“Say hello to my friends – ROCK and STEADY” – most effective with a kiss to each bicep
“Everyone stand back! Val just farted. Get into your battle stances and ready yourselves to take on the hideous cloud of death.”