NEW-vember

Snow and -17 were not the only things that the beginning of November brought.  After a lazy October full of missed workouts and minimal strength training it hit me that this will be my last whole month to really focus on working out and getting Fran-ready before the holiday season and ultimately my return to work in the New Year.  W came up with a more solid plan that will have me start to get more serious.  Controversial I know, to train for a specific WOD or exercise is not looked on kindly in the CrossFit world.  But lets cut to the chase, I gotta do this thing and I gotta do it prescribed. We felt it was time for me to narrow my focus and get down to work on a few key movements and skills that I will need in order to be successful.  The plan is to implement a three day strength program and sprinkle in two WODs during the week.  Three days on, one off, two on and one off.  My thirty day goal is a simple one: By the end of November I will be able to do one dead hang pull up and be able to properly transition from the front squat part of the thruster to the push press.  My warm up has changed significantly as well....I am actually doing one....hahaha.  No really it has changed a lot! I will keep the elements of the traditional CF warm up but will focus on mobility of my wrists, shoulders and hips to help with my front squat.  I will continue to follow Ignite for my WOD days but I will now be doing the following on my strength days. 

Day One
Box Squat 5-3-1
Tabata Front Squat 45lbs
Pull ups 3 x max reps
Core

Day Two
Press 5-3-1
Tabata Push Press 45lbs
Pull ups 3 x max reps
Core

Day Three
Romanian Dead lift 5-3-1
Handstand Push ups 5 x 3reps
Weighted Box Jump 8 x 3 reps
Core

This is my reflection in my WOD book after I completed Day one. 
Full of new things I have never done and have to modify the heck out of! My new warm up and this required more time in the ol garage than I am used to so I am grateful that Max and Ruby is on right after Toopy Binoo. 

Oh Boy!!! Whose dumb idea was this?