150811 Tuesday 0900 & 1800 & 1915( New Programming)


Click here for the next cycle of training. FTCF 20-25 weeks You can put your totals in at the top and it should populate the right values in your lifts. Print it out so it fits to one piece of paper and bring it with you!

With each 6 weeks of training I see your numbers getting bigger. Many of you now rep out what your ‘max’ weight was 4 months ago.  Big gains come from you touching that barbell.  Some people think in a way of duality; the mind and the body.  You command the body to do what you mind is telling it not to and adaptation takes place both physically and mentally.  This is where we strive to be at.

Lets take a look though at intensity.  CrossFit is built on a High Intensity paradigm.  This paradigm has made people hate it, love it or love to hate it.  As we become more mature as athletes we understand how much effort we put in and how much that is going to effect us in ten, twenty or thirty seconds after the effort was put in. Everyone reading this blog has red-lined and that line is where we don’t necessarily want to be.  Study yourself and go to that 90% but be careful with going harder than that.  Once one red-lines it is very hard to come back down to a place where you can keep the intensity high.

The speed at which you do a 4 minute workout and the speed at which you do a 20 minute workout should be proportional to your power output.

Happy lifting!

Jared – FTCF

A. Warmup
5 Rounds
100 Meter Run
10 Airsquats
5 WallBalls

5 @ 60
5 @ 70
5 @ 80
Inbetween do Single Leg Deadlifts 135/95

For Time
Big Dawg
100 Wallballs 20/20 @ 10Ft Target
Males wear 20lb Weight Vest

100 Wallballs 20/14 @ 10ft Target

RX Lite
100 Wallballs at lighter manageable weight


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