Monday, July 27 Gym Open @ 5:15pm

If we cannot separate the mind/body (we can’t)

If the body takes tremendous stress and challenge to achieve great strength or size (it does)

Then you also cannot build significant mental strength without tremendous stress and challenge.

Maybe you can’t handle so much at first, the same way you don’t jump right into double bodyweight squats, but sooner or later you’ll need to.

For the body it looks like: heavy weight, extended effort, discomfort tolerance, frequent training effects, etc.

For the mind it looks like: heavy ideas, extended questioning, dissonance tolerance, freqent reflection, etc.

Matt Talley

Katrin Davisdottir is crowned 2015’s Fittest Woman on Earth

Ben Smith is crowned 2015’s Fittest Man on Earth in his 7th appearance:)

PREPARATION:

EMOM for 5 minutes of:

  • 10 Goblet Squats
  • 8 KB Swings 
  • 6 Hand-Release Push Ups

STRENGTH:

last week we did this rep scheme for Front Squats – this it is for Back Squats

EMOM of Back Squats for 5 minutes:

  • 1 set of 2 reps @ 50%
  • 1 set of 2 reps @ 60%
  • 1 set of 1 rep @75%
  • 1 set of 1 rep @ 85%
  • 1 set of 1 rep @ 90%

Every two minutes of Back Squats, for 10 minutes (5 sets):

  • 1 set of 1 rep @ 95%
  • 1 set of 1 rep @ 97%
  • 3 sets of 3 reps @ 80%

Met-Con WOD:

based on a WOD from CrossFit Linchpin

  • 21 Push Press @ 95/55
  • 300m Row or Run
  • 15 Pull Ups
  • 15 Overhead Squats @ 95/55
  • 15 Toes To Bar
  • 300m Row or Run
  • 21 Push Press @ 95/55

REST 5 minutes

5 rounds for time:

  • Choose either 25 second L-Sit on rings, parallettes or Bar
  • 3 Clean and Jerks @ 155/95

REST 5 minutes:

9-6-3 for time of:

  • Deadlift @ 75% of your Max (or you may perform Hang Squat Snatch @ 75%)
  • Burpees
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About crossfitcphs

PE Teacher at Carleton Place High School
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