Crossfit Streets

Tuesday September 26/17

“Captain Crunch”

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

** Too much rowing in the WOD’s??? Welllllll, we are raising funds for 5 new Assault Bikes. See the whiteboard for details.

Dan’s Den: Why do we ask you to journal your workouts?

Using a journal is one of those things that if done properly is a great gate way to GAINZ (getting better).  Some things that happen if you do not journal… 1.) You might get injured by not warming up with a barbell properly… 2.) You lack progress because you are not tracking previous lifts, workouts, gymnastic progressions etc …3.) you quit because of reason 1.) and 2.) … Sound about right? You guys do cool shit when you workout.. things you’ve never done before, you work on stuff, put effort into stuff, create personal challenges for squat depth, pull up reps, running times etc etc etc..  things that need to be noted for the next time. You have work, family, house, friends and who knows what other things to think about outside of your hour at Streets so why make it harder on yourself? What does your journal say? Do you have any personal goals in there? Are you aware of how to work towards them? Do you need help? We can guide you either in class or through a PT but YOU are responsible for the tracking process that comes along with great efforts.  You should know if you need something for squat depth target, what did I eat for lunch? What was my “Helen” time? How much did I deadlift and for what reps and sets? What was that tip about a clean/snatch again? what pull up variation to use, or ring dip, or Kettlebell weight or whatever else. If you don’t know, ask us, THEN WRITE IT IN YOUR JOURNAL. My door is always open to sit down and talk about what a good journal should include. Email me if you need help. danrogers@crossfitstreets.com

Next Journal Check is Monday, Oct 2nd for all classes. Failure to present an adequate journal = 50 Burpees :0. No arguing.

Peggy and Coach Dan out at a golf tournament. Do you like to golf??

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