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Strength Work

By Josh | In Today's Workout | on September 10, 2012

Tip of the Day: Prepare your post-workout protein shake and post workout supplements, pre-workout.  This way you are able to take your supplements within the optimum window of 10 minutes after finishing your workout.

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Fun in numbers…  our 6pm class on Monday.

CrossFit

4 rounds of. . .

Partial Deadlift 10-12r (3/1/1/0)
60 sec rest
DB Shoulder Press 10-12r (3/0/1/0)
60 sec rest
Bent Over Row 10-12r (3/1/1/0)
60 sec rest

then…

3 rounds of. . .

Standing Hammer Curl 8-10r (3/1/1/0)
45 sec rest
DB Triceps Extension 8-10r (3/1/1/0)
45 sec rest

6 Comments to "Strength Work"

  • t. says:

    September 10, 2012 at 10:32 pm -

    Can anyone say lactic acid? This one is going to burn.

  • Tanner says:

    September 10, 2012 at 10:38 pm -

    HUGE class at 6 pm. Lots of fun. Keep coming in and we’ll keep giving you excellent instruction.

  • Meagan says:

    September 11, 2012 at 6:56 am -

    Nice work to everyone last night. Super fun to see a lot of people at 6 P.M. last night :-)

  • Albert Steed says:

    September 11, 2012 at 9:04 am -

    Fun times this morning with the tempo work. If you are going to do this deadlift go overhand grip. Flexin Fletch beat this into us on the WSC side. This type of workout is the prime time to work on grip strength and not train the imbalance of reversed grips.

    1. Tanner says:

      September 11, 2012 at 10:31 am -

      Ditto Albert. The alternate grip should only be used in max effort attempts

  • t. says:

    September 11, 2012 at 2:42 pm -

    I’m guessing summer’s end and the cooler temps brought everyone out yesterday. Having so many of you in all the classes has the energy in the gym buzzing. Good stuff. Looking for to tonight’s workout.

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