Wednesday 240816

Push Press: 1-1-1-1-1

For the push press, use the following approximate percentages based off of your current one rep max for each corresponding set - 70%, 80%, 90%, 95%, 100%.  If you do not have a current one rep max, start with light to moderate weight and increase as you are able.

"Mini Kelly"

3 rounds for time:

400m Run
30 Box Jumps
30 Wall Balls

This video explains, in a nutshell, the type of programming we follow at CFO - General Physical Preparedness (GPP). GPP is a program that should challenge you, be safe in relativity, and should be functional.  I have worked hard at programming over the last 5 years to really hone in on where our majority lie as a gym and to fill weakness points.  Our coaching staff can, and will, always scale and modify movements for you and suggest work arounds if there are limitations or ailments.  If you ever have any questions regarding the programming, please ask me.  I love to chat about this stuff and will gladly enlighten you :)  We are seeing lots of improvements all around at CFO in terms of strength AND conditioning.  PR's will not always happen.  The longer you have been doing CrossFit, the less you'll find yourself PRing or besting old numbers.  This isn't a bad thing, it's just a thing.  

(And no, this hasn't come up at all, just thought this video may be of interest to some of you and I wanted to share.)  

Let's get at it, peeps!