Almost every day that socks and shoes are a requirement, they find their way on my feet in the way depicted below. I figure that if I keep it up, every single day, it seems to me that I will never suddenly wake up one day and not be able to put on my socks and shoes while balancing like this. Doesn’t it make sense that the ability to do so, absent some single disruptive event, should continue for a really long time- until some gradual degradation in balance or flexibility sets in? I won’t just suddenly and unpredictably find myself in a state of decrepitude, unable to accomplish this every day task in a not-so-predictable way. Think of some other ways to live life that will provide feedback on “how you are doing” in various ways- not just physically but mentally, emotionally, spiritually, financially, etc.
And, please be on time today- shoes and socks ON… LOTS to do!
CrossFit Malibu, Virtually- ZOOM Class Session at 9am
Tuesday’s WOD at 7 and 9am again at 4pm
Strict Press
5-5-3-3-3
Back Squat
5-5-3-3-3
Deadlift
5-5-3-3-3
Record heaviest 5 rep and 3 rep for each movement
Intended Stimulus
Today is a ‘CrossFit Total’ style heavy day. After a short but thorough warm-up, we will spend exactly 10 minutes at each movement. During the warm-up we will do some sets of each movement so that you aren’t starting from an empty bar as we move through our 10 minute sections. Keep in mind that the goal is to hit BOTH a heavy 5 rep and 3 rep, but also know that there is likely not enough time to PR either of those. PLEASE BE ON TIME TODAY.
General Warm-up
After a minute or 2 on a rower or bike, get right into 2 rounds of 7 push-ups, 7 squats, and 7 empty barbell deadlifts. Do a 3rd round, this time using an empty barbell for 7 strict press, 7 back squats, and 7 deadlifts.
Specific Warm-up
Put a little weight on the bar and go for 5 reps of each. Then, put some more load on the bar and do 5 deadlifts and 5 back squats. Lastly, make one more increase and do 5 deadlifts. Now take some load off the bar because we are starting the 10 minute pressing section!
Workout Notes
The coach will be instituting a strict 10 minute cut off for each movement, so plan on doing a set every 2 minutes. That will give you two sets of 5 and three sets of 3. Notice that the lifts also progress from weaker to stronger. Most people can deadlift more than they can squat, and squat more than they can press. You’ll likely need to take a little load off the bar after the back squat section in order to not start too heavy on your first set of 5 deadlifts. As always, we are simultaneously striving for technical improvements and pushing our physical limits.
Finish
Finish by spending some time cleaning off your plates and barbell. You likely touched a lot of plates today!
