November 21 – January 29
10-week training period: Focus on bettering the following PRs
1. Fran 8:08 with 75lb thrusters (tested on Nov 18). Goal: Match the time with 95lbs, RX’d weight.
2. Clean and Jerk 145lbs (tested on Nov 12). Goal: 160lbs
3. Dead lift 295lbs (tested on Nov 18). Goal 315lbs
4. Pull-ups, strict, 3 sets 10/10/7 (tested Nov 16). Goal 14/12/10
5. 5k run 28:50 (tested Nov 20) Goal Sub 25
4-5 CrossFit classes per week
2-3 CrossFit Endurance running/running technique workouts per week
5+ mobility workouts per week
Incorporate into WOD warmups: Burgener warmup + c and j technique work. extra-pullup work, ring dips, handstand pushups
10 minutes static stretching after each WOD plus 5 minutes hollow rock work.
Practice strict Zone diet with Paleo emphasis 5+ days per week
2 fish oil tablets daily
100oz water daily