- 250m row tt
- ME overhead squat
- Alt rack lunge 3 x 10 then 1 arm band pulls 3 x 10 r then l
- prowler sprint 2 x 50m @ 180/90
“When you are living the best version of yourself, you inspire others to live the best versions of themselves.” ― Steve Maraboli
People talk about standing here. I want it. Do you?
- 5am “Jackie” – all regional TEAM competitors
- Hollow hold :20 ; 5 v-situps; 4 rounds (all levels)
- Clean high pull 2 x 4 @ 65%, 2 x 3 @ 75%, 1 x 2 @ 8-%
- Front Squat 1 x 10 @ 65%, 75%, & 80%
- Tabata Squats, Tabata Box Jumps, Tabata Burpees
- 630pm 7 mins to find: 3RM Overhead Squat
enjoy a 2 minute rest:
- 7 mins amrap: Burpee Muscle-ups
~ Regional Training – 2 mile TT at 5am then rest full day.
- ME bench (all levels)
- Power Shrug 3 x 10 (all levels)
- Skull crushers from the floor 3 x 10
- Prowler drag races (in 30 meters races, athletes go head to head in a backwards sled pull) @ 90/70 (compete 3x each)
"Teamwork divides the task and multiplies the success." ~Author Unknown
- 10 alt. pistols, 5 db snatches @ 70; 5 rounds (lv1 pistol progressions.)
- Behind the neck split-jerk (from rack); 1 rep per set; 7 sets to find a HVY set of 1 (lv2)
- Alt. db snatch 7:00 EMOM; 4 total alt. snatches with 70/50 (lv1 t2b progressions)
- 30 / 20 / 10; t2b & push press @ 95/65
- Hollow hold tabata
CrossFit Love | Jessi Front Squat 150lbs x 10
- Burpee mu x 3 8:00 emom (lv2)
- HIp to ring progression 7 x 2 (lv1)
- Squat clean; 2 x 4 @ 65%, 2 x 4 @ 75% (lv2 only, touch and go)
- Overhead squat 4 x 10 (lv1 x 3) (lv2, regional starting position) (HVY as possible)
- 21 – 15 – 9 hspu (kip please); pullups
- GHD 3 x 10 @ mod hvy
Brian hits a 1rm front squat.
Wiley hits a 350 lb front squat pr.
- Custom Fit Meals: It’s been about two months since we teamed up with CFM. I must say this service has given me a great of help with my eating habits. Now I don’t mind cooking breakfast and love to cook dinner so that was never a problem. CFM took the thought right out of me eating lunch out everyday. Now I just pop open my CFM.
Check out the Sirloin Recovery, carnitas bowl, the taco bowl, and the other 120 rotating meals. For your first order use the code “LOVE” for 20% off.
Make sure your eating healthy cause its 80%+ off all training results!!
- Massages with Gina & Personal Training with Mischa: Sometimes, I think we fail to realize that recovery is super important to get the performance results we are looking for. Gina is hear to help. So get your body work done in house! There will be a weekly availability schedule on her door and you can pay for you session(s) right on ZP.
On another note..is your mobility causing performance problems? Can’t get into an effective front rack? Your ankles super tight? Have chronic back pain? Mischa can help!! Setup sessions with her through ZP as well.
Her weekly individual sessions will be on the bulletin board.
- Join us at Regionals:
Join TEAM CrossFit Love as we can compete against the best CrossFit teams in our region! Here are the details for the weekend http://games.crossfit.com/region/mid-atlantic/schedule
And the TEAM is staying out Metro Points Hotel if you making the trip. ALSO we want really want everyone in the gym to come support us! And wear BLACK CROSSFIT LOVE SHIRTS!!
- The 3rd Annual Memorial Day Murph: 5.27 @ CFL. 9am LV1, 10 LV2.
- Remember the Rules: Yes, we have rules. And yes, we believe rules are made to be broken, just not these rules. A lot of these are common courtesy and gym etiquette, but still worth mentioning. In the end however, we’re all here to work hard and enjoy ourselves. So do not screw it up for the rest of us! FOLLOW THEM: http://crossfitlove.com/the-box/rules/
NO COMPLAINING or your OUT!
- Cow & Pig Share: The details and sheets will be up on the bulletin board.. Give your checks to Dave and get your name on the board! I need more cow!!
- SIgn into your sessions: PLEASE & THANKS.
- Social Media: We want to create an online experience for our community that is not only entertaining but very imformative. Ask us questions, interact with your coaches, ask for advice. And shoot us all your videos and pictures so we can put them on this blog!!
- 10 wall balls & 10 c2b pull-ups; 5 rounds (lv1 7 & 7, 3 rounds)
- ME Front Squat (be sure to use iron weights kids)
- Walking lunge 5 x 5 R then L @ HVY (increase lbs & clean each set) then BND pulls 5 x 15 @ HVY (lv1 3 rounds)
- Deadlifts 5 x 3 @ 315/225 then Box Jump 5 x 5 @ 30″/24″ (Rest btwn each, :45)
- GHR 3 x 10 @ 25/10 (lv1 bw)
before
- Front rack mobility (individual issues)
- Squat thruster efficiency (work up to 3 x 3 @ 135/95)
- Kipping & butterfly pull-up progressions
- 9/15/21 pull-ups then thrusters (12:00 CAP)
- coach cool down
After
THERE HERE!!!
BE SURE TO GET EVERYONE IN THE GYM EXCITED!!
- Tabata DUs
- Push Press 3 x 10 @ 65%
- Bench Press 3 x 10 @ 65%
- Pendlay Row 3 x 10 @ 65%
- ME Plank x 2 (1 @ HVY / 1 @ BW)
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’ ~ Ali
- T-spine opener with plates
- Hip extension with band
- 5 burpee mu’s; 35 butterfly situps, 3 rounds
- Snatch balance; 4 x 4 @ 65%
- Overhead squat; 10 x 3 @ 65% – LV2; 6 x 4 @ mod hvy – LV1; :30 breaks btwn sets (regional starting position)
- 10 one _ legged burpee (5 r then 5 l),10 air squats, 10 db snatches (5 r then 5 l), 5 rounds – nft
- GHD situp - 3 x 10 @ BW
“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.”
~ Eleanor Roosevelt