Back Squat | WOD 3.27.19

Press / Carry Superset

A1) Press
Fitness 
3 x 5

Sets across. Start light enough to add 5 lbs for a few weeks

Performance 
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a few in the tank. Start light enough to add 5 lbs for a few weeks

A2) Single-Arm Farmer Carry

3 x 150′ each

Post work to comments.
Exposure 1 of 8

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3 Rounds for Time:
800m Run
15 Push-Ups
25 Sit-Ups
10 Push-Ups

If the runs will average you more than 5:00, modify to 550m. The Push-Ups should be done in 1-3 quick sets, modify volume and/or to elevated Push-Ups as appropriate.

Post time and Rx to comments.

Greg A. giving his all in 19.4. Check back Friday, when we’ll give you the final results of the Open Intramural Team Competition! 

The End (of the Challenge) Is Nigh!

By Chris Fox

Hard to believe that this year’s Look, Feel, Perform Better Challenge is a wrap, the official end date being this past Sunday, March 24th! Please complete your Post-Challenge Submissions on or before midnight tonight. After that we recommend you take some time, a week or so, to let loose just a little bit. Maybe don’t go off the rails entirely, but allow yourself a few treats that you’ve been avoiding (this is a great time to experiment with your Red, Yellow, and Green foods!).

If you’ve been counting macros, put your scale away and eat intuitively for a few weeks. If you’ve made some changes to your body composition, you need a little time to let your body adjust to the new version of you. If after the short break you still want to make more changes, get right back on your plan. If you’ve been counting macros and you’re still progressing, then there’s no need to change the numbers. If you’ve stalled out a bit and your goal is to lose body fat, then you can drop your carbs and/or fats by 10-15% to create a further, small energy deficit. If your goal is to gain weight and you’ve stalled, then you can bump all your numbers up by 10-15%. In both scenarios you’ll follow the new numbers for about 12 weeks, then take another break before deciding again where you want to go with it.

Bonus Precision Nutrition reading: “Manufactured Deliciousness: Why You Can’t Stop Overeating (Plus 3 Strategies to Gain Control)”

And here’s the link to the final FB Live event. No tears!

We programmed the LFPB Capacity Re-Test last Wednesday. If you couldn’t make class, then simply ask a coach for some space next time you’re in and we’ll be happy to accommodate you. Maybe you can find a few folks looking to do it together on the Facebook page! Use the same version of any scaling options you used initially, or make note if you chose a more difficult version of the workout (like now you do pull ups instead of jumping pull ups). If for any reason you performed a different test workout then re-do that same one and submit it with your Post-Challenge Submission.

2018 LFPB Challenge Capacity Re-Test

“Jackie”

For Time:
1000m Row
50 Thrusters 45lb
30 Pull-Ups

Regardless of how well or poorly you think you did these last 12 weeks we encourage you to follow through with the Post-Challenge Submission.

It can provide a platform for some healthy introspection on what does and doesn’t work for you. If you had some resistance to changing your behaviors, it’s a good opportunity to dig under the surface a bit and look for why that was the case. Also, it’s important to note that some while some habits might have been hard to follow right now, it doesn’t mean they won’t be a bit easier to follow in the future. You are constantly evolving as you learn and practice…and it all takes time and practice. You didn’t give up trying to walk the first (or 100th) time you fell. One thing we know for sure is that getting down on yourself for being “bad”won’t help. There is no failing, only learning. (very Miyagi, no?)

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Yesterday’s Results Board: Snatch | Double-Unders, Hang Power Cleans
The Adult Brain Does Grow Neurons After All Scientific American
The Rack Position Deserves Your Time Breaking Muscle