150511 - Sometimes it Takes Just a Little More

We program a solid hour's worth of work every day. Right now we're focusing on strength goals and into our second week of our second phase of Wendler 5/3/1. 

Folks are getting stronger for sure, but we're also seeing more stingers and muscle-pulls and owies than usual. Some of those are due to fatigue, still more due to rushing through warm-ups to get to the meat of the workout.

Take your time warming up. Take your time moving through the work. The only time we're 3,2,1 Go-ing is right before the hour is up. Once the workout is over, take more time to mobilize post workout. Take time to work on skills that you lack. You might have to stay longer than your hour, but that's okay. 

Make your efforts pay off in more than just getting strong. Get mobile, get coordinated, do all those things that balance you out as a human being and as an athlete!

General warm-up
3 rounds
5 single pull rows for max distance
10 hand release push-ups
15 EB push press to full extension
Mobilize:
Lat and lacrosse ball hell

Strength 
Push press 5, 5, 3, 3, 3

CrossFit 
5 push press M:95 F:65
5 pull-ups (C2B if you have them)
10 push press
10 pull-ups
15 push press
15 pull-ups
20 push press
20 pull-ups

5/3/1 Week 6 Press 
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
3x 70%
3x 80%
3+ 90%

Accessory
5 push press M:95 F:65
5 pull-ups (C2B if you have them)
10 push press
10 pull-ups
15 push press
15 pull-ups
20 push press
20 pull-ups