Back Squat / Front Squat
2 x 10
2 x 10
Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle, increase weight only as appropriate.
Post loads to comments.
Exposure 5 of 8
Push Presses 115/75
The Push Press comes off the floor. The load should be medium-light and unbroken on the fast end.
Post time and Rx to comments.
Tomorrow! The Look, Feel, Perform Better Info Session: Nutrient Timing Simplified
Does nutrient timing matter? In a word, yes. While it’s not the most important part of your nutrition, eating whole foods in the correct quantities is. If you have that part covered pretty well, then you can benefit from spacing out your macros based on your activity level from meal to meal and day to day. Also, we’re 2 weeks in! We’ll discuss taking an honest look at how you’re progressing toward your goals and what adjustments to make so you can meet them. Join Coach Fox tomorrow at 12:00pm in the Annex. As always, an open Q&A will follow the brief lecture.
Also Tomorrow! Join Us for the Next Iron Maiden’s Lift n’ Learn Session
All IM competitors and IM curious are welcome!
January 22, 2017
Practicing the Commands and the Iron Maidens Stay Strong Scholarship
BYOProgram and plan to focus on practicing the judges’ commands for all three lifts at Iron Maidens. We’ll run through Squat, Bench Press and Deadlift to make sure you feel confident about following the rules during the meet.
At this final Lift’n’Learn before Iron Maidens, we’ll be discussing tips and techniques for raising money for the 2nd Annual Stay Strong Scholarship.
Danae M. will be providing information about Grace Outreach students, how the Stay Strong Scholarship fund has worked over this past year, and our goals for keeping it going in 2017. Superstar fundraisers Bethany Erskine, Christina LaBrie, and Halston Bruce will be talking about how they raised so much money to support our scholarship students.
Yesterday’s Whiteboard: Rest Day
The Secret to Pull-Ups CrossFit Journal
The Psychological Importance of Joining a March This Weekend NY Mag