181226 - Quote of the Week Wednesday

12 Days of Fitmas in action. Homies, visitors, family, all suffering for pie and camaraderie.

12 Days of Fitmas in action. Homies, visitors, family, all suffering for pie and camaraderie.

There is a ten-year window of improvement in CrossFit regardless of age
— Greg Glassman

Question of the Day: What was your first car (or motorcycle or bicycle)

Warm-up
10 calories
then
2 Rounds of:
5 Wall Squats
5 Goblet squats
5 Romanian deadlifts
5 Single-arm overhead press per arm
5 Pull-ups
Use appropriate KB or DB for ability, limiting lift is single-arm overhead press

Mobility
PVC Pass thrus
Accumulate 2 minutes in the bottom of the squat
Add barbell across knees for 1 minute
Hold OHS position with PVC for 1 minute

Coach Prep
EB OHS position work

WOD
10 Minute Cap
Buy-in 50% bodyweight in calories on the row/Echo bike (not Airdyne)/ski
Max rep Overhead Squat 75/55 RX+ 95/65
Buy-out post Cap:
100 double unders or tuck jumps

Post WOD
EMOM 5: Max strict pull-ups

Michael Reynolds

CrossFit Level 1 Coach