And... We're Back
I’m Josh Thompson and I’ll be your host for the next couple of weeks while Stephanie rests up.
The good news is Stephanie already wrote out all of the workouts for us to use during her absence. The bad news is you have to suffer through my attempt at writing a coherent newsletter in her place.
I’ll start with a story…
When we first opened CrossFit SOFLA in 2012, I coached the 5:30 am and 6:30 am classes. Stephanie would create the workouts in advance and I would show up at 5ish and hurry to write the workout on the whiteboard before any of the athletes arrived. in my haste, I would OCCASIONALLY make a grammatical error or two. Luckily for me, one of our very first members, who always attended the 5:30 am class, is the type of guy who will tell you straight away if you have spinach in your teeth or if you’ve misspelled something. So the game of correcting my mistakes every morning was afoot. After a few months of this abuse, I finally learned from my mistakes. I promptly changed the closing checklist so that the coach the night before would have to write the workout.
All of this to say that I’m back to square one and I’m absolutely sure that Larry Pecan will continue his ways of notifying me of my errors. And I wouldn’t have it any other way.
P.S. Thank you so much for all the kind messages about the birth of our daughter Nora. Both Stephanie and I are extremely thankful for all of your kind words.
Our Workout For Thursday, September 24th 2020
EMOM x 8 Minutes (Every Minute On the Minute)
:20 Sumo Deadlifts
Rest 2 Minutes
EMOM x 8 Minutes (Every Minute On the Minute)
:20 Front Squats
Rest 2 Minutes
EMOM x 8 Minutes (Every Minute On the Minute)
:20 Push Presses
Instructions
Start the clock. Every Minute of the Minute, perform 20 seconds of Sumo Deadlifts for 8 minutes. Rest for 40 seconds, and then resume at the top of the next minute. After the Sumo Deadlift EMOM, rest exactly 2 minutes. Perform an 8 minute EMOM of Front Squats and Push Presses in the same manner. The entire workout will be 28 minutes long. If you’re missing a barbell, use dumbbells. If you’re missing weights, see the “Limited Equipment” option below.
Score is the total number of reps completed after all 3 EMOMs. Note your load.
Complete a general warm-up (10-15 minutes total) and cool down/final stretch (5-10 minutes total).
Intended Stimulus
Today’s weightlifting session should feel moderate in load and pretty fast in pace. You should be able to get at least 4 reps per set.
Sumo Deadlift Ideal Load Range: Women: 125-155/Men: 155-195
Front Squat Ideal Load Range: Women: 85-125/ Men: 135-175
Push Press Ideal Load Range: Women: 55-85/ Men: 75-105
Limited Equipment Option
EMOM x 8 Minutes (Every Minute On the Minute)
:30 Glute Bridges
Rest 2 Minutes
EMOM x 8 Minutes (Every Minute On the Minute)
:30 Air Squats
Rest 2 Minutes
EMOM x 8 Minutes (Every Minute On the Minute)
:30 Shoulder Taps