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King of Prussia, PA 19406

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05.17.17

Wednesday, 17 May 2017 00:00

Strength

Back Squat

2x5 + 5 lbs from 5/10

SUPERSET WITH

3xME Strict Chin Ups

WOD

For Time:

30 Squat Cleans 135/95

After Party

Push Ups

Original # x 2.5 

Break into even sets

05.16.17

Tuesday, 16 May 2017 00:00

Strength

Strict Press

5x5 + up to 5lbs

 

WOD

For Time:

10-1

Pull Ups

1-10 

Burpees

*RX+ = 20 lb weight vest

 

After Party

EMOM 5 

Sit Ups

05.15.17

Monday, 15 May 2017 00:00

Strength

Back Squat 

5x5 + 5lb from 5/8

WOD

For Time:

200 m Run

40 Unbroken Wall balls 20/14

400 m Run

30 Unbroken Wall Balls

One Run around Back Building

20 Unbroken Wall Balls

*5 Wall ball penalty added immediately every time you break

After Party

Push Ups

Original # X 2.5

(Sit Ups are tomorrow)

 

Barbell

Sunday, 14 May 2017 00:00

Barbell at 9 a.m.

 

 

HOW CINDY HELPS YOU

 

After completing “Cindy” on Friday, a few of you expressed that the WOD made you realize how many more rounds you will have to do in a few weeks during Murph and it was maybe a little less than encouraging.  Something to realize about Murph is it is a way different ball game than Cindy.  It’s going to be a grind and you’re going to mentally attack it as a grind.  When you see a 20 minute AMRAP, you know you are restricted on time and have a  different mentality about the WOD.  YES, you are going to get through Murph just fine no matter how you felt on Friday.  

 

 

 

Hopefully, “Cindy” helped you to figure out a game plan for Murph though.  First thing to do is look at how many rounds you got during Cindy.  If you were going at that same pace on Memorial Day, how long could you estimate all 20 rounds taking you?  

 

 

 

Then look at your pacing.  Did you pace? If you noticed that you busted out 5 rounds in 5 minutes and then fell HARD off of that, you may need to pace better from the beginning and hold yourself back but just a little!  Obviously, everyone is going to experience some fatigue but we want to keep this less of a sprint and more of a marathon….If you did stay consistent, could you tighten your breaks up?

 

 

 

Which movement did you struggle with the most?  A lot of people are going to say the push ups.  If a set of 10 is pushing it, but you can manage for a couple rounds. Think about breaking them up with a short rest from the very beginning.  If you kept track of how long you needed to rest, try to decide if it was needed in order to not fail or if you could cut that shorter on Murph day.  If you got to failure on the push ups, you need more rest time.  Try to not jump the gun and waste energy on a failed rep.  You can start to take a closer look at this in the weeks coming during your push up program.  Something I noticed was people taking rest between the push ups and the air squats. Two different muscle groups. YOU DON’T NEED IT. Even if you do the first couple of squats a little slower, get them started so you keep moving.

 

 

 

I got some good feedback about the run immediately after.  Even though we didn’t do the full mile, beginning that run wasn’t daunting.  You will have already completed a mile plus all the reps, but you can begin to move your feet right after that last squat.  The sooner you start, the sooner it’s over…it’s the truth.

 

 

 

Take your mind out of it as much as you can.  During Cindy you knew your end time was 20 minutes.  For Murph you have to chip away at rounds and I’d like for you to refrain from seeing how many you’ve done after EVERY round.  Don’t think about how many you have to do, focus on how many you’ve already completed. Try to think of them in sets of 5 rounds at least.

 

 

 

Lastly, you do this workout in memory of a fallen soldier so the grind is worth it!

 

Bring a Friend Day!

Saturday, 13 May 2017 00:00

Class at 9 a.m.

05.12.17

Friday, 12 May 2017 00:00

Strength

Back Squat

1x5 + 5 lbs from 5/5

WOD

PART 1

"CINDY"

AMRAP 20 

5 Pull Ups

10 Push Ups

15 Air Squats

(RX+ "Heavy Cindy" = with 20lb vest)

PART 2

At minute 20, complete one lap around back building for time.

05.11.17

Thursday, 11 May 2017 00:00

Strength

EMOM 10: Power Clean

Min 1-3: High Hang + Hang + Floor

Min 4-6: Hang + Floor

Min 7-10: Floor

WOD

Every 2 minutes x 5

35 Double Unders

7 Handstand Push Ups

5 Power Cleans @ ~60-65%

*if you fail a round, continue as AMRAP (10)

After Party

Goat Work or make up push ups

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