10:30 Supplemental strength
Box Squats 2-2-2-2-2-2-2-2-2-2
Increase weight each set, no time component and use tradition squat mechanics with a brief pause on the box.
11:30 Group WOD
20 min AMRAP
4 DL 135/85
3 Hang cleans
2 Front squats
1 Shoulder to over head
Post loads and rounds to comments:
11:30 WOD: 125 lbs 14 sets. A very long 20 minutes.
I scaled way down on this WOD hoping to ease back into the pain slowly….no such luck.
15 rounds + 4DL @ 65# only, and I feel like I got hit by a truck. Good times!
hey Yvette……..sounds like you have taken an extended break…..all this travel has resulted in me being in a very similar boat…..am curious to know how long you have been off…trying to find the motivation amongst the crowd as i make an attempt to plunge back into the melee.
Hi Coop! You are correct…..I took an unplanned extended break and it sucked. I was off for about 3 months. I was depressed, had dreams and nightmares about MCCF, and was consumed with finding a way to get back to the box.
You have to just do it Coop. Find a way and make it work, and get your ass back in here….you will be so happy you did! There is something about this box and these people…..well I probably don’t need to tell you that…..but this atmosphere….it’s just good for the soul. And what it does for your body is just an added bonus. 🙂
So hurry back, we MISS YOU!
along the same lines……anyone use “beyond the whiteboard” thinking about using it and wanted to see if there were any opinions out there.
thats the thing Yvette…….i am only in motwn nowadays maybe a couple of days a month if that. My base, if you want to call it that, is in east central IN, in the middle of no where. Closest box is maybe 60 miles away. So I am going to take the plunge back in, but will be swimming in a small pool called my garage, and will be swimming by myself. Have most of the equipment in place, rower, bumpers, etc etc., but am looking for tools like beyondthewhiteboard and such to try to keep me on track and connected in some form or fashion.
beyondthewhiteboard is great. It makes keeping track of workouts, weigh-ins and the like VERY simple. I highly recommend it. Plus its cheap ($3/month)
Thanks Brian. Appreciate it.
no prob