Three rounds for time of:
Row 500 meters
Run 400 meters
Please note: If you plan on attending the 9:00am class you will need to confirm this with Doug the night before (by 11:00pm). A simple email (email@example.com) or a text (516-790-7471) with the message "I will be attending the 9:00am tomorrow" will suffice. Please be aware that if I do not receive any attendance confirmations there is a good chance I will not be there.
For those of you that don't know, "Grace" is ground to locked out overhead anyway. Squat Clean, Power Clean, Press, Push Press, Push Jerk, Split Jerk. Most will Power Clean the bar to the rack position and Push Jerk it overhead.
Here is another top quality instructional video from Jon Gilson at Again Faster on the Power Clean.
25 Walking lunge steps
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
We have come to the end of our 8 week Progressive Overload Strength program. It was definitely a success, everyone was continually setting PR's in all of the lifts and it served as a great opportunity to work on improving mechanics and technique.
I definitely achieved "overload" as I started to experience adrenal fatigue by the end of week seven. 5 days a week of heavy lifting and hard ass WOD's will have that effect on a person. That being said we will now enjoy the "deloading phase".
Deloading is an essential part of any good strength training program. This is when we allow our bodies to fully recover from the progressive overload we subjected them to. During this phase we will not be lifting maximal weights. Don't worry I'm not getting soft on you, there's more than one way to skin a cat!
Typically deloading is done for a week or two. I am designing our new strength bias program that we will look to start in the beginning of November. The new program will probably incorporate 2 or 3 strength days a week into our programming.
What did you guys think of the strength program? Did you enjoy it? Did you improve? Do you feel stronger? Post your opinions to comments(remember?, thats the link at the bottom of the page).
Lots of congratulations to get to:
First, Congratulations to Dan and Katryna on the birth of their daughter Ava lynn (9lbs 1oz.). Mom and baby are doing great.
Congratulations to Rich R. for getting his Level 1 certification this weekend at Guerrilla Fitness in Montclair NJ.
Congratulations to Anthony for competing in and completing the Men's Health Urbanathlon in Chicago. I'm sure he represented well and kicked some ass!
Be sure to check out Tara's new blog – Tara's Healthy Bytes. The link is on the right side bar. She will be posting a lot about health, fitness, and nutrition including Zone/Paleo friendly recipes. Post a comment over there and let her know what you think.