And so it begins…

Monday, November 10, 2014


EMOM 10, alternating minutes:

5 Back Squat @ 80%

5 Press@80%



4 Toes to Bar

8 Alt. Pistols

12 KBS (55/35)

MOFO Strength

We will be doing our strength work for the next cycle using the “MoFo Strength” model.  This is based off of Coach Doug Chapman’s model, which he has used to train his athletes including Julie Foucher, who finished 3rd in the 2014 CrossFit Games and 2nd place in the 2012 CrossFit Games.  Of course, it is important to track your numbers to ensure progress!  Each week we will be going off percentages of your 1RM.  The percentage is the goal- however, if you don’t feel like you can maintain good form with that loading, back off.  For example if it is a 5×5 Back Squat/Press @ 80% of your 1Rm and you can’t maintain good form for ten minutes, take off weight.  Form is always king.

“We’re here to get each other through this thing, whatever it is.”
― Mark Vonnegut

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