I can do all things through Him who strengthens me. -Philippians 4:13
Great job so far on the FORGED CHALLENGE, guys and gals! The Brownes have somehow managed to slip into first place after the power for distance test. Let’s turn up the heat a bit as we head into week 3.
FORGED WEEK 3 CHALLENGE-
ROW/ PLATE TOUCH BURPEES
Each athlete will have 2 minutes to perform a 200m ROW followed by MAX REP BURPEES. Each burpee will begin with the athlete dropping to the floor and reaching overhead to touch a 45# plate. Upon springing up, the athlete will finish the up portion by hopping forward onto the plate. Score is total burpees. Everyone (and I mean everyone) will perform the FORGED WOD as a part of today’s workout.
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15 Minutes to find a 1RM Clean into Thruster
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EMOM 7
2 Cleans into Thruster (at 70%)
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Forged WOD
Josh and I spent the weekend sweating away with a bunch of other dudes at GSX in Fort Worth. The CrossFit Football certification was absolutely outstanding. Our trainers- John, Ben and Tex were a wealth of knowledge and completely blew away my expectations for this cert. While the workouts were manageable, we were utterly destroyed by four different warm ups over the course of the weekend. We’re going to be rolling out some of what we learned into pre and post WOD times in order to stress better positions for lifting loads. This isn’t- oh they learned a bunch of stuff to throw at us so woohoo, we’re changing everything at CFW. No, it’s more of some pieces that make sense to include in our programming that will make you stronger, more flexible, and have better stability under tension. Get ready for some FUN! Cool? The answer is- YES.