Announcements
- 4th Anniversary/Expansion post CLICK HERE to read
- There is a town hall meeting at CrossFit 858 Mission Gorge at 7pm. CLICK HERE to read more about it
- NOTE TO 858MG ATHLETES: You will still continue to sign in for classes using your specific Mindbody account here: https://clients.mindbodyonline.com/classic/admhome?studioid=8284
- Programming Note: From the many 1 on 1 meetings I’ve had with you all, one of the biggest requests I received was “Help me get my first pull up”. In terms of changes in programming, you’ve probably noticed we’ve moved a little bit away from our beloved kipping pullups and towards more strict movements to develop power. To take this a step further, I’m introducing “Focused SWODs”. Take tomorrow for example. We are embarked on a Bench Press progression (Yeah bro.) but for those of you who do not yet have a STRICT pullup, you are to continue on the Focused SWOD path-and stay with it. You are not to flip flop between the two paths. If you do have strict pullups, go the Bench Press route. We will be doing more of this alternate path programming to help you reach your goals. The work won’t be easy, but I think you’ll be happy with the end results.
SWOD: Week 8
Bench Press 20 min to find 1RM
858MG: Bench Press 5×5 (You will NOT be testing today)
FOCUSED SWOD
Spend 5-7 mins ONLY to try to get 1 strict pullup!!!
Ring rows 4×10 40×2
PARTNER WOD
AMRAP 15 min
Partner 1:
15 Thrusters (95/65)
10 Pullups
then,
Partner 2:
15 Thrusters (95/65)
10 Pullups
*only one partner working at once
Score=Rounds for team and partial (30 Thrusters and 20 Pullups per team per round)