MON WOD 1/9/2014

Warm Up
5 Mins Roll Quads & Glutes (Foam roller &
Balls )
Ankle Mobility & Calf Stretch
Rollovers
Glute Bridges 

A)
ME Squat 3,2,2,1,1,1,1

B)
Goodmorning Deadlifts 2x8-10

C)
Double Kettle Bell Lunge 2x Gym Floor 2 Rounds

D)
Weighted Planks x2

Super Couch Stretch 2 Mins Each Side
Hamstring Stretch 4 Mins

Programing 

Just in case you haven't noticed the format of how we are training has changed a little over the last week. There are two ME or Max Effort Days per week, on these days  there are two or three assistance exercises. This is all part or a 9 week strength program Conjugate CrossFit. This means that we will using 1 Max Effort Lower Body Exercise and 1 Upper Body Max Effort Exercise each week. These are by the assistance exercises. The purpose of this is to get people past sticking points in the lower body exercises and upper. The ME Lifts will be changed every 3 weeks to prevent over training  but you will still be maxing out twice each week. The will still be plenty of Olympic Lifting on the other days but no maxing out and the conditioning WODS will all be in the light to Medium to prevent burnout.

So to get the most out of your training I suggest you turn up on the ME  days and two to three Olympic Lifting/Conditioning Days. If for some reason you miss the ME days and care about how strong you are come in in the open gym time and get it done. Don't be weakling.