Monday 140818

PROGENEX, PROGENEX, PROGENEX…..on Wednesday August 20th during the morning classes, our Progenex Rep Matt (not our 630a Matt) will be here giving out samples and explaining the differences and the benefits of using Progenex. I have also placed an order so we should have plenty of product on hand to sale….even the most delicious Peanut Butter Smash Recovery! Don’t worry, he will be back to show the same love to the evening classes soon. 

Are You a Big Monkey or a Little Monkey?

Have you ever watched YouTube videos of “a day in the life” of any of your favorite Games athletes? 

The one thing that strikes me as amazing is how many times a day these athletes train. It’s insane! I once watched a video of Rich Froning working out on EIGHT (8) separate occasions in one day. In ONE DAY. That’s more volume than most of us normal humans can handle in one week!

After watching these videos, I get really excited and think that I can do the same thing.

Then I’ll start hitting a morning and evening workout, and within about two or three weeks, I’m feeling pretty beat up. Then I remind myself a of few things.

  1. I don’t compete in CrossFit as a sport.
  2. I’m not going to the Games. Ever. Well, maybe as a fan. But not as an athlete.
  3. I’m not Rich Froning.

And that’s the moment I realize that my actions are out of line with my long-term goals of health and fitness. One intense, focused workout a day is plenty to achieve your health and fitness goals. Keep that in mind next time your hitting barbell club, and then feeling pretty tired, and then hitting a WOD (or visca-versa); intensity is king, and you simply CAN-NOT maintain 100% intensity and focus over the course of 2 hours, multiple days a week. Besides – it’s not the training that gets you better – its the recovery from the training that gets you better.

What does any of this have to do with being a big monkey? Check it out here: Is One Workout Per Day Enough?

Dynamic Warm-Up-Mobility
Prepare for…


Strict Press 3×5 @ 90% of 5 RM 

For time:  5 RDS
Front Squat – Max Reps
Lateral Plyo Skier Hops – 20 Reps

 Post total front squat completed to comments.

Cool Down

Competitors or athletes wanting to improve your Fitness level

Do  Strength  and WOD  then:  

Lift- 6 sets of deadlift + hang clean + jerk
Double unders
Sled push 180/135
* down green =1



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