What a great weekend seeing these guys come together and take on the Autumn Games in Albuquerque. This year we had two new teams of four “Code Brown” and “Diablos del Desierto” with 5 of the 8 team members being their first CrossFit competition. They learned to push beyond what they ever thought they could, they took on leader rolls supporting their team and had fun while doing it over EIGHT events! Great job guys! Till next year! Also shout out to the support crew who flawlessly kept our teams going in the right direction.
This week’s fitness plan starts off Monday with building to a heavy single of squat snatch then even though it is Fall be prepared for “Snake Bite”. This benchmark workout was previously done on 04-01-19. This fast paced 21-15-9 couplet consists of squat snatches and chest to bar pullups. On Tuesday we will see a reverse version of “Doce” done back on 04-02-19. This 3 by 4 minute AMRAP followed by 4 minutes of rest version, has burpee box jump overs, power cleans (starting heavy to light) and rowing for calories. Wednesday has us flexing our muscles to build to heavy strict press followed by some gardening with “Miracle-Gro”. This capacity building session combines 5 rounds of running, calories on the assault bike and strict presses. Thursday comes in like a wrecking ball with back squats building in weight. Then look forward to a body weight conditioning piece that has double unders, abmat situps and air squats. For Friday, bring your “BFF” for this team of two 20 minute AMRAP workout completing wallballs, kettlebell swings, rowing for calories and heavy wreck bag over the shoulder. To finish the week out strong on Saturday we want to catch your attention with some “Adderall”. This piece was previously done on 06-01-19 and contains 3 rounds of running and max clean and jerks with distance and weight decreasing with each round.
“Success is a decision, not a gift.” ― Ben Bergeron