150504 - Form Follows Function

What does your physicality portray? What would you like it to? 

What does a sub 20 minute 5k runner look like? 

What does a powerlifter with an over double-bodyweight back squat look like?

What does a CrossFit athlete with a sub-20 minute 5k and a double bodyweight back squat look like? Oh yeah and has freestanding handstand push-ups and super quick muscle-ups?

It's good to have aesthetic and performance goals, but when we get too wrapped up in one or the other, our internal funhouse mirror can warp what we think is ideal.

Keep working towards your goals by doing everything. Lift weights, run, jump, throw, skip, climb, don't skip many days and don't opt out of things and you'l be surprised how your body responds!

General warm-up
3 rounds
200m row or run
10 PVC pass-thru
5 wide grip EB press
5 narrow grip EB press
5 normal grip EB press
10 handstands (or HSPU)

Strength 
Press 5, 5, 3, 3, 3

CrossFit 
AMRAP 12:
5 burpees
10 wall balls
15 jump lunges

5/3/1 Week 5 Press (5lbs are automatically added to previous weights)
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
5x 65%
5x 75%
5+ 85%
Accessory
10, 10, 10 ring dips
10, 10, 10 pull-ups (C2B if possible)
AMRAP 5:
Clean and jerks M:135 F:95

Michael Reynolds

CrossFit Level 1 Coach