Strength
Back Squat (Pause) – 5×3 (start at 75% & work up to a heavy 3RM)
—Hold the bottom of squat for a count of 3 sec. Drive knees out as you descend into the bottom.
Conditioning
For Time – “Whole 30 Baseline WOD”
100 Cal Row
75 Burpees
50 Wall Balls 30/20lb
WOD Notes: We will repeat this WOD exactly 30 days from now to see if the Whole 30 Nutrition Program helped with your overall performance. This WOD will involves little technique (compared to the snatch/clean n jerk) and is a great test of endurance/stamina. The WB weight should be heavier than normal, but I will let you choose the weight for once. We will stagger a 2nd heat 6 minutes behind if class is large.
Announcement:
1) The “Whole 30″ Nutrition Challenge starts today! We had amazing results last year and I am looking forward to everyone doing it again this year. The challenge costs $10 – all of this money will go to prizes for the winners. You may also participate for free, but you won’t be eligible for prizes. It will go from Jan 5 – Feb 5. No measurements be taken this year unless you want to do them on your own, however we will have a scale at Rage to do weigh-ins. You will be able to see if eating healthy affects your performance in addition to improving your physique.
2) Goal Setting – Think about some goals you want to accomplish in 2015. They can be performance related (such as snatch 200lb) or they can be related to weight loss/weight gain, etc. Write down (3) 3 month goals & (3) 6 month goals. You will have the option of writing them down on the whiteboard at Rage if you want. Make sure they are specific & realistic.
5:30am class stretching