Hypoxia Gym

That’s right, we start them young.  We don’t have bad habits to break when we start early.  How do you build firebreathers?  Well, genetics help, hardwork definitely helps, and being efficient and strong helps.  Go get ‘em Jonah.

Todays workout:

Elizabeth

21-15-9

Power clean, ring dips

The goal on today’s workout was developing power, making sure we get our hips to full extension, and driving through the heels (not off the toes).  It was a fun one and hope you all enjoyed it.  You never know when you may see it again…with full squat cleans.  Do squat cleans make this workout different?  Hmmmmmmmmmmmm.

Warm up.

Mobility wod per KStar.  Sit in a squat for four minutes.  Stretch your ankles, open your hips, toes forward.

What is the big Mystery?  Run the river trail, for time.  Compare your time to our last foray in June.

And finally, thanks to John and Kelly at CrossFit Agoge for posting this video.  Watch and enjoy.

Copy of Hypoxia strength program

Here we go on our second pass through.  Download the form and begin on the “start page.”  Go to the second page, print it, and then do what is on the page.  I know, this seems very simple (it is).  Don’t overthink the numbers or you will drive yourself nutty.

Check the formula’s if you want in order to satisfy your desire to dig into the details (Susie).  Then…go heavy.  Get stronger.

Press

5 @ 65% of 1 rm

5 @ 75% of 1 rm

5+ @ 85% of 1 rm

Then, weighted pull ups.  5-5-3-3-3.  Use a vest, dumbbell, both, whatever it takes to pull more weight.  Strict pull ups, for full range of motion.

And if you’re feeling sparky; Row 1000m for time. 

…or get out and play.  The hills are going to start turning yello and shorts weather will be drawing to a close.  Don’t miss summer in the mountains.  You’ll be sorry if you do.

It’s another great day in paradise!

Squat

5 @ 40% of 1 rm

5 @ 50% of 1rm

5 @ 60% of 1 rm

Then:

10 minute AMRAP

15 wall ball, 15 box jumps, 10 knees to elbows.

Get some, go again!