Alright guys and gals,
Couple cool things to touch on here, in no particular order.
1) We’re rolling into a new programming cycle. This one is going to be 13 weeks total and contains a great deal of percentage based work. Use true, recent, and legit 1 rep maxes to figure out your percentages. When in doubt, round down initially and we can always adjust your base percentage as we go if things are too easy. Don’t try to be a superhero and “guesstimate” your way to some goal 1RM and then base percentages off that, you will start missing lifts and stall your progress. If you don’t have 1RM stuff for something that comes up, we can use loading charts to get a fairly accurate idea of what you should be at.
2) With the amount of percentage based stuff coming down the pipeline in the next 3 months, being consistent will be everything if you actually want to get better and stronger. Try to get your butt in the gym at least 4 days a week. If you’re on the road or traveling, get a cheap guest pass to 24hr Fitness, LA Fitness, the YMCA, or a local CrossFit box and try to stay current with the lifting pieces.
3) Saturday 10:00 am folks (Comp and all others,) your priority is to get in any lifting that you missed during the week and then, if there is time, hit the Team WOD. Make sure that you get in and get rolling around 10:00 am or slightly earlier.
4) It’s time to get serious about recovery, mobility, and soft tissue. We’ve got a self myofascial release clinic coming that you would all STRONGLY benefit from; especially those of you with mobility issues!!!!! http://workshops.networkfitness.com/7-28-2012/ and http://smr.networkfitness.com/files/2012/05/Clinic-flyer-July-28-2012.pdf
5) If you don’t like how you look naked, fix your diet. It’s not about “doing more cardio,” it’s about really getting after the intensity in the workouts and, “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” -Greg Glassman. Getting to walk around with visible abs requires that dietary sacrifices be made, sorry, it’s just how it is. http://perfectcouplet.com/diet-1-0/ and http://perfectcouplet.com/2012/05/05/work-harder-not-longer-2/
**On that note, Vanessa and I will be doing a nutrition seminar/clinic/workshop/whatever you want to call it on June 2nd. $15 for GSX clients/$20 for non-GSX clients. You’ll hear more about this over the course of the next few weeks.
6) If you don’t have them already, I would STRONGLY recommend buying Olympic Lifting Shoes and a good jump rope. Ask anyone in the gym how much of a difference they make, anyone. They’re a little expensive, but totally worth it and they’ll last for a very long time. Click the Rogue Fitness link on the left for a good starting point. Again, I would STRONGLY recommend buying Olympic Lifting Shoes and a good jump rope. And yes, the redundancy is redundant.
You will see the above 6 items re-posted throughout the week, just to make sure that as many people see it as possible.
5 rounds for total reps of:
3 Power Cleans (135/95)
6 Pushups (hand release)
9 Air Squats
1:00 Rest between rounds
7:00 MU/HSPU ladder (1,1;2,2;3,3…)
1 Mile Run