Weight lifting Seminar, a 4-hour plank and CrossFit Total!

Three things to talk about today:

1). If anyone is interested in doing CrossFit HQ’s Weightlifing Trainer Course this weekend, there are still spots available. It’s at Studeo55 downtown and runs from 9 am until 3 pm on both Saturday and Sunday. Details can be found HERE.

2). Check out this dude: He broke the Guinness World Record for the longest plank hold. 4 hours plus!! INSANITY. Read more here.

3). As the morning people know, my pet peeve is people who have NO clue how much they can lift. These folks never seem to bother counting up the plates on their bars so they waste time every class figuring out what kind of weight to lift during both the strength and workout sessions. TODAY is your chance!! CrossFit Total will allow you to establish a one rep deadlift, back squat and shoulder press. LOG THESE SCORES IN THE RECORDS SECTION OF THE POCKET COACH BITCHES! So even if you forget, you’ll have it logged FOREVER!!

That is all.

Thursday

Warm-up: (10 minutes)

10/10 Bowler Squats
10/10 T-Spine Bridges
10 Yoga Push-ups

Then with an empty bar:

20 Good Mornings
10 Back Squats
10 Front Squats
10 Shoulder Press

Workout:

CF Total

Back squat – 1 rep max (15 minutes)
Shoulder Press – 1 rep max (10 minutes)
Deadlift – 1 rep max (15 minutes)

Score is total poundage

Finisher

50 Unbroken Wall Balls (if 50 is easy, use a heavier ball than you normally do or use a 12 foot target!)

**If you cannot do 50 in a row, see how many you can do in one max attempt!