“Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.”- Matthew 5:11-
Wensday 080930
Back Squat 5-5-5-5-5 reps
post loads for each set in the comments!
Getting strong is simple right? LIFT HEAVY. It is not quite that simple. The best resource in the CrossFit community is Mark Rippetoe of CFWF. He is an expert in the field and highly respected author. Proper technique for the deadlift, back squat, and press, are essential to maximum efforts, expert coaching is critical.
Sign up for the Nutrition Seminar to get the pass code!
Make sure you sign up for the Body Fat Test as well!
We now have Ju Jitsu at Carolina Crossfit ! Insane!!
For you Runners!
3-5 hours after CrossFit WOD
CFE do ONE of the following:
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Run: 3 x (200m + 400m + 600m)
C2: 3 x (250m + 500m + 700m)
Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc.
