Tuesday July 16 (Week 7)

A. Push Press Cluster 2.2.2 x4 Rest 3:00 205

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3 Rounds for time:

200m Run

15 Push Press 95/75/45

15 KBS

Times for the Metcon today: 

Hickman - 6:22

Powers - 10:25 (note: Matt's first kb swing EVER was rep number 1 of this workout)

Hamza - 7:51

Abbi Mac - 7:23

Benton - 4:54 

G - 6:42 

Stanman - 7:55 

Today taught us a few things. 1. Working outside in the morning is very enjoyable. 2. The worst part of any workout is the time right before you pick up that bar. I want everyone to focus on keeping their rest periods as short as possible. This might mean that you can't work as long. In workouts like this it is probably a good idea to chip away at it. That means do a few, drop the bar, take a quick breath, then get going again. The longer you put off doing the work the more miserable you will be (its like that english paper you have been putting off for two weeks. If you just did it when it was assigned you wouldn't need to stress about it and pull an all nighter). Last point, make sure you are using weights that are tough but not ridiculous. This is something I have to get better at as the "leader." A lot of the time I get in the mindset that you have to do the RX weight in order to get the best workout. Some of us don't have the strength or technique yet to do the prescribed weight. Thats not a bad thing... everyone just started this summer. Make sure you know how to do the moves then we can start adding some weight. Hopefully into the school year we will be stronger and our technique will be at a point where we can all do these metcons at the same weight. Add comments! See you guys tomorrow for technique stuff. 

Here is that kipping video from a few days back incase you wanted to work on this tomorrow: 

http://www.youtube.com/watch?v=4ZJMblG5apg

PM Session

Rower: 

  

    5 minute warm up

    20 minutes work

         :20 at 1:40'2 pace and :40 at 2:20's pace 

    5 minute cool down

6621 Meters. Legs are dead.