Post total load (add up all six barbell loads) to comments.
then…
Tabata Box Jumps
“Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains.” (Click on the link below to read the 5 ways.)
On the minute every minute for 7 minutes perform 5 squat clean thrusters (F=65, M=95) – be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar).
rest 3 minutes EXACTLY
On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken.
rest 1 minute EXACTLY
On the minute every minute for 3 minutes perform 25 unbroken sit ups – unanchored, hands at temples
2010 is a few days away. Who’s being resolved this year? What are you resolving? Post thoughts to comments.
Pick load for hang cleans and keep it for all five rounds.
Divide hang clean weight by number of seconds to completion for total score. Post score in comments.
Scoring the workout in this manner dramatically rewards and motivates greater strength, power, stamina, and cardiorespiratory endurance.
Are you still running with the “30 days of something challenge”? How’s it going? For the rest of you – what’s the ratio of how often you eat well for performance and how often you eat whatever? 80/20? 2 days out of 7? Post thoughts to comments.
PLEASE NOTE: There are only two classes running at the Tribe today and they are at 9a and 1030a! Please sign up on the Google Calendar to attend! Thanks, everyone!
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
Steve’s Club
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
