140519 Mon – Power Couple Stav and Jaz
Make sure you high five Jasmine and Stav next time you see them, they are the ‘power couple’ who recently ushered their 4th baby into this world (and 2nd full term CrossFit baby!)
Stavros started training with us back in 2007 and Jasmine wasn’t far behind (about a year after their second child). It is hard to believe that with both of them training with us for 6-7 years they have almost 14 years combined CrossFit experience with us!
Thanks for being such an integral part of the family, as well as great leaders and role models!
Mobility: Shoulder Mobility.
Skill Practice Warm Up: Goat Practice.
Workout: Push Press
2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” adjusting load each set)
Super Set: ‘Ring outs’ (think ab wheel with the rings). Perform one set of 2 reps between each set of push presses. Hold at the extended position for 3 seconds. Adjust the foot position so that you can do it will full range of motion and super legit form (hollow back, fully open hips and shoulders).
Metabolic Conditioning Workout: “Bad Moon Rising” – As many rounds as possible in 7 minutes.
4 strict pull ups weighted with dumbbell (Advanced: 25lbs, Intermediate*: 10lbs, Novice: smallest band possible)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 7 rounds. Scale up the pull ups to 45/20lbs for an extra challenge.
Coaching Tips: Don’t scale the weighted pull ups to be too light/easy otherwise this turns into just a burpee workout! Keep these strict pull ups strict. If you can’t do strict pull ups (you have to kip) – DON’T! Use a band. Today only strict is allowed.
Compare To: 2013 – 08 – 21
Motivation Mondays: You want motivation? How about the fact that the robot apocalypse is closer than ever!
“Memorial Day” Murph is this Weekend!
Make sure you budget plans to come to Pleasanton this Saturday for our annual “Memorial Day Murph”