Wallingford Park WOD

Saturday

Things that make you say "WTF"?

“When people ask me how many more sets I’ve got left while I’m in the middle of a lift. Can’t you wait for me to finish my eight reps, you moron?!?!”

– Michael J. Urso

8am Class is at the Wallingford Park

Recipe of the Day

Cocoa Nib Cookies

"Team WOD in the Park"

Complete 3 rounds of:

50 Max jumps (one arm only needs to reach)

40 Squats

30 Sit-ups

20 Push-ups

400m run

*each partner must participate in each movement and for the amount of reps prescribed

*partners can work at the same time, however when they get to the run, one partner goes to left and around the track and the other parther goes to the right and around the track

Triple Extension Is Important for All Athletes

by Mike Rojas

Nowadays, speed training is all the rage in almost every sport. You can find “coaches” marketing weekend camps or group training at schools and parks everywhere. Because it’s so heavily marketed to teams and groups, you feel like you’ll be left in the dust if you don’t do it.

Field Trip This Saturday!

Saturday

"A buddy will keep you honest and add a dimension of fun to your workout."

-Bill Toomey

Recipe of the Day

Egg Cupcakes

(Team StoneWay after a "fun" Saturday WOD)

Rest Day

(aka-Field Trip to Maple Valley CrossFit)

85 Things that Make You Say WTF?

by EFS Readers

This list is a must read!  I'm in the coffee shop reading this laughing so hard I realize that I'm laughing out loud also.  These are typical things you see in a Globo gym and comments by "that guys" in the gym.  Prepare yourself to get a few good laughs.

Death Squat and Dave Tate

Quote of the Day

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."

– Vincent Lombardi

Strength-Week 1

Deadlift

Set #1 is 5 reps @ 65% "working" 1 RM

Set #2 is 5 reps @ 75% "working" 1 RM

Set #3 is 5 reps (or more) @ 85% "working" 1 RM

Metcon

Complete 21-15-9

Deadlift (#225/#165)

400m run

Death Squats

Dave Tate's 35-Rep Fight with The Reaper

Watch this video and get an idea of what your last set of max reps should look like.  You need to be in the "Zone" for this last set.  Digging deep is a must.  When preparing for this last set possibly locked yourself out from everybody around you, close your eyes, grip that bar and go as hard as possible.

Who's Dave Tate?

Dave Tate is the founder and CEO of Elite Fitness Systems, staffed by experienced professionals dedicated to providing strength coaches, athletes and trainers with the highest-quality equipment, personalized service and extensive knowledge needed to advance their training programs.

Read More..........