A1) Close Grip Bench Press:
5 x 3 @ 3011
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week.
A2) Segmented Deadlift:
5 x 3 @ 3131
Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Add a few lbs to last week.
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Week 6 of 6
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5 Rounds for Time:
10 Kipping Pull-Ups
20 Alternating Dumbbell Snatches 50/35
40 Double-Unders
The Dumbbell Snatches are “Open Standards” and should be medium-heavy for you, unbroken on the fast end. Modify volume on the Pull-Ups to as few as 5 per round or to Ring Rows as appropriate. Modify the Dubs to Alternating Foot Steps or 2x Singles.
Post time and Rx to comments.
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“Be Like Natalie”
Coach Whit recently posted these words of wisdom about her client Natalie on Instagram, and we just had to share:
Meet Natalie (again), who is now 85 years young! This week we did squats to a bench, dumbbell bent over rows, and then practiced getting down to and back up from the ground. About a month ago I asked Natalie if that was something she’d be interested in working on. We agreed it was a good idea and worked our way into it, step by step. A few weeks of practice and it’s getting easier! 🎉 Anytime we try something outside our comfort zone, we can feel a lot of uncertainty, doubt, and fear. That’s normal and expected. It doesn’t mean we have to let those thoughts and feelings stop us. Natalie doesn’t. 💪🏼 Be like Natalie!
We also recently posted a little update on Coach Fox’s client Neal G.!
News and Notes
- For more great stuff like this, follow our coaching staff on Insta! We posted this handy list not too long ago.
- Photos from the Community Potluck continue to roll in. Check out Thomas H.‘s set here!
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A Mindful Approach to Valentine’s Day InsightTimer Blog
10,000 Steps a Day to Better Health? CrossFit
Every time I come in for Saturday Strong Fit, Natalie is there, doing the work at 8 AM on a Saturday. Bet she’s way more consistent about Saturday 8 AM than I am. Be like Natalie is right!
Feeling very pleased with myself for managing the tempo at 125# on the bench! 165# DL.
Scaled the hell out of the workout, partly to save my hand but also partly because I just needed to be not aggro today. 10:49 with ring rows, slam balls, and foot steps.
Natalie’s kids must be really strong and awesome.