August 15, 2013

ISABELLA FITNESS (AKA CF SAYREVILLE) WILL BE VISITING RXD TODAY.

THEIR TEAM WILL ATTEND OUR 4PM OPEN GYM AND 5PM CLASS.  THEY ARE RAISING MONEY FOR ST. JUDE’S CHILDREN’S HOSPITAL.  THEY WOULD BE GLAD ACCEPT ANY DONATION YOU WOULD LIKE TO PROVIDE FOR THEIR FUNDRAIERS.  THEY ARE VISITING 15 CF GYMS IN SO CAL IN 5 DAYS.  THEY WILL BE GIVING OUT SPONSORED GIFTS FOR YOUR DONATIONS.

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WOD:

There was a little confusion with the WOD yesterday and for that I appoligize.  Since we didn’t actually do this WOD yet it will be our workout for today.  If you alread performed this Supplemental Program, go ahead and perfor 30 minutes of mobilizaiton.

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STRENGTH:

FITNESS:

Back Squat:    5,5,3,3

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PERFORMANCE:

Front Squat:   5 sets of 2 reps @85%

(Rest 1-2 min)

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WOD:

Row Intervals:

4 x 500m Row:  Score is your slowest time

Fitness rest 3 minutes between

Performance rest 2 minutes between

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SUPPLEMENTAL:

Clean Pulls:    2 sets of 3 reps @95% of 1RM Clean

                           3 sets of 3 reps @100%

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Three sets of max reps of:

45 seconds work/15 seconds rest

Deficit HSPU (45/25 plates)

Right Arm KB Snatches (53/35)

Left Arm KB Snatches (53/35)

(Rest 1 min between)

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Or if you alread did this yesterday…..

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Mobility Session Only!  30 minutes minimum.

DON’T SKIP THIS AND ADD ADDITIONAL TRAINING.  Tomorrow is going to be hard, so mobilize and go home.