Monday July 29, 2013

Rich Froning has completed his 3-peat as the World's Fittest Man and Sam Briggs joins him as the World's Fittest Woman. 
Now is the time to start training for the CrossFit Open that begins March 2014.  Here is Fitness Lonnie with his CrossFit Intensity Gauge to help you.  First, we need to up our intensity to get past a globo gym workout and then ramp-up to eating spaghetti.  Once we have done that we can move from the bottom (no pun intended, well just a little bun pun) to the top end where intensity meets results.  If you go too hard you will probably pass out before you actually enter the danger zone (not referencing Top Gun, well maybe a little. Lee, Tyler, Ben, you guys know what I'm talking about). So who's ready to train???
Arm/Leg Swings
250m Run
2x10 of:
5 Pull-ups
10 Push-ups
15 Sit-ups

Partner WOD:
4 RFT of:
400m run w/Med Ball 20/14 (run together)
12 Burpee Pull-ups (do your burpees than banded pull-ups if needed)
50 Ab-mat Sit-ups
100 DU’s (3 x singles)
(SPLIT ALL THE REPS 50/50, one person works at a time)
Rx+ = 800m Run w/Med Ball 20/14 (run together) and Toes 2 Bar

Plank Holds 5 sets for max time or 1:00
(Scale up to weighted planks)

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