Monday 160829

 “Chronic disease—including obesity, Type 2 diabetes, heart disease, stroke and cancer—accounts for 70 percent of the deaths in the United States every year, Glassman explains.

“Medicine has no answer,” he says. “You do.” The answer is CrossFit, which provides people with non-medical health care that works: Regular training and good nutrition allow people to avoid chronic disease and live longer, fuller lives.

By defining fitness as “work capacity measured across broad time and modal domains,” CrossFit offers people a way to see quantifiable results, and by emphasizing that fitness and nutrition are inextricable, CrossFit leads people to make behavior changes that transform their bodies and minds. ~Greg Glassman, Founder of CrossFit

Dynamic Warm-Up – Mobility
Prepare to for..

A. Skill:
100 Hand Release Pushups in the least amount of sets as possible, score is your
total number of sets

B. WOD
“Goliath”
21 Thrusters 135/95 115/78 95/63
15 Clean and Jerks
9 Squat Snatch

*Scale accordingly to meet or beat cutoff & maintain intensity with good mechanics on B.  Ask your coach for help.

COOL DOWN/RECOVERY….

EXTRA for those who seek more….

C. Accessory Work (Test Week)  *see PDF for week on white-board

Max Strict Pullups(unbroken) Same pace on the way up as the way down
Max reps Shoulder Press at 70% of Bodyweight. Pace same up as on the way
down.

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

D. See programming on white board.

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