21 November

After a couple days off, its always nice to get right after it.  We're gonna use that 4RM from earlier, but go much lighter when using it.  We'll also work on some quick movements, and get your heart rate racing.

WOD

a) 10 min EMOM
    2 Back Squats @75% 4RM

b) Every 2:00 for 14 min
     4 Front Rack Lunges (2 per side) 135lbs
     3 Hang Power Cleans 135 lbs
     3 reps various techniques on the agility ladder
*rest for the remaining time of the 2:00

17 November

CrossFit Endurance had a great dynamic warm-up posted today.  It will be a new feature on their site, and I definitely recommend it.  I will continue to post them if they apply to that days workout.  Break some barriers today.  Shoot for a new 4RM.  This is a little different than your standard 1, 3, or 5 rep max, but go for it.  Get out of your comfort zone, and work for a new progressively overloaded RM.

Dynamic Warm Up

2 Rounds

3 Strict Pull-ups

5 4 point squats

5 Jumping Squats

10 Leg swings (all directions)

WOD

a) Take 20 minutes to find 4RM on Back Squat

b) For Time

    100 Overhead Squats 95/65 lbs

    *every time you break - 20 Double Unders

Always remember...scale if you need to.   

16 November

Using my Beyond The Whiteboard tracker, it became obvious I was avoiding Jerk movements...all of them, and cleans as well.  Its time to fix that.  I warmed up the shoulder with a few light weight overhead lifts and some stretching, then find a 1RM and hit up a classic short METCON.

WOD

a) Find 1 RM Push Jerk

b) Jackie
    Row 1000M
    50 Thrusters 45lbs
    30 Pull-ups

15 November

A slight variation on the Endurance Site WOD.

3 Rounds For Time

5 Strict Deficit HSPU

10 Pendlay Rows 135 lbs

15 Box Jumps 24"

Row 500m

What's a Pendlay Row? Good question, I had to do some research on this myself, but I'll save you the leg work. The Pendaly Row is named after Olympic lifting coach Glenn Pendlay and is very similar to the standard barbell bent over row.  With this variation you are gonna want to keep your back more horizontal then the standard, and allow the weight to touch the ground at the bottom of the lift (think Romanian deadlift), then add an explosive lift to the top. Check out this demo video by the guys at CrossFit Thermal.

We're Back and Ready To Train

Being in the military has given me so many great opportunities, but one downside is sometimes I miss out on some fitness training in order to stay up on my military training.  I've been away for just over a month, and was not able to get into a gym, or do much more than a few push-ups here and there during that time.  Maybe that time off was good for me to let my body rest some, but I really did miss being in the gym.  

Being back at it, I will continue to work on building baseline scores, lifts, and times.  My goal will be to keep looking for my weaknesses, while training primarily off of the main site, and CrossFit Endurance websites.  I'll continue to record all WODs on Beyond The Whiteboard, which will give me a great look at Strengths vs Weaknesses. 

Lastly, On The Minute Fit is excited to announce that we are now Powered by HYLETE. Each of you will now receive 20% off for life at HYLETE.com as well as 50% off your first purchase. Go to www.HYLETE.com/referral to activate your 20% off account. 

WOD

Deadlifts

a) Take around 20 minutes to find a 2RM

b) 8 x 2 reps @ 70% of that new 2RM 

rest :45 in between reps

Try alternating grips, focus on form and speed. 

c) 6-9-12

    Push Press 155lbs

    HSPU

    Row (cal)