Benchmark Monday 10/28/13

Back Squat
6 sets of 6 reps @ 70% of 1 rep max

Today is the beginning of a new programming cycle. This is a 17 week cycle meant to prepare our gym as a whole for the 2014 CrossFit Open in March. Over the course of this cycle we will have several “focuses” for our programming. The first of these focuses being improving squat strength. The squat, and back squat specifically, is unrivaled in its ability to improve all areas of fitness for an athlete. Over the course of the next 3 weeks we are going to be squatting more than any of you have ever done before. YOU WILL BE SORE! And that’s okay, whats not okay is not doing anything about this soreness. Make sure you’re taking care of your bodies by properly warming up and cooling down, mobilizing as much as possible, and most importantly getting plenty of sleep and eating right! If you follow this program correctly I promise that you’ll see big results!

“2013 Nutrition Challenge Benchmark”
Row 1000m
50 Squats
40 Sit-Ups
30 Push-ups
20 Pull-Ups
10 Burpees

10 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups

A good preview of a quality video series on nutrition prep.  Ignore the “block” references, they are talking about Zone but good knowledge that stems from our conversations from Saturday!  If you’d like to see the whole video and many more on nutrition, go to the CrossFit Journal!  Free subscription and a wealth of knowledge.

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