Sinclair Coefficient

I’m a lucky to have all these these fire-breathers to train with. #Köhler effect #Crossfit #

A week of exercise May 7 -May 13 Monday T2b 10x14 EMOM... du 30 snatch#75 15 C2B 6 rounds (20 min I think) Clean 10x1#180 EMOM Tuesday T2B 10x14 EMOM 10x3 EMOM back squat @265 10x2 EMOM fronst squat@90 15 Thrusters#95/15 C2B on 2 min 57, 63, 67, 1:22, 1:58 - I had originally planned on 6 rounds but crashed too hard in the 5th) Wednesday 3x4 minute AMRAP 20 DB snatches#50/20Burpee Box Jump 68,72,67 DL to c.max #355 then 7 min AMRAP #315 28 reps 15 minute AMRAP 10 string pull-ups, 15 cal row, OHS#75 195 (4 rounds) Thursday T2B 80reps track 1000m, 800m, 600m, 400m, 200m all around 1:30/400 pace Friday T2B 10x14 EMOM Squat 10x2 #270 F.squat 10x2 #225 150 wall balls 6:28 12 thrusters #95/30duX8 Saturday T2b 10x14 EMOM Clean 5x3#165, 5x2@175, 5x1@180 EMOM 6 clean and jerks#135/40ohs#75 Clean and jerk\30ohs#95 6 clean and jerk/20ohs#115 6 clean and jerk/10ohs#125 (missed #135) 90 Wall balls (3:45). 1k row, 60 T2B, 1k row, 30 HSPU Sunday Row 4,3,2,1 then5 1/2X500 at 1:48 on 2:30 Squat 5 #265 4#270 3#275 2x2#280 1#285 1#286 1#297 (135kg) Pm 6 200m hills with weighted vest (40 seconds up, 2:20 down)

The music goes well with this Josh Bridges training montage https://www.youtube.com/watch?v=DRAUzezZeHo

If pesticides are the danger they're cracked up to be, baking soda looks like a cheap fix >> http://suppversity.blogspot.kr//nahco3-aka-baking-soda-was

Five pace theory and the Crossfit open JM Ferguson A long time ago, before the internet, but after those caves were painted in Lascaux, the British dominated ...men’s middle distance running. One of those dominant badasses is Sebastian Coe, who was coached by his father, Peter Coe. What Peter Coe did was akin to what the Bulgarians did with trading for weightlifting ~ tossed out everything that was not absolutely necessary only to focus on training that was at or very close to race pace. This idea Coe borrowed from another British coach, Frank Horwill. Horwill. Horwill called his idea ‘five pace theory’ and what those five paces were precisely was running at race pace; running at two paces slower than race pace and running at two paces faster than race pace. As Crossfitters are so averse to running, Let’s take a non~track example of how the five pace idea would work in Crossfit. In 2014, I went temporarily insane and attempted to row 1000m in under 3:05 (that is 1:32.5/500m pace). For four months I rowed 1k’[email protected] pace, 800m pieces at 135, 600’s@132:5, 400’s@1:30 and 200’s@1:27.5. I shortened the rest periods over time and hit a 1000m time trial in 3:04.8. I’m putting five paces back into practice for this year’s Open. Every day I take a previous open workout and break it down into at least three paces. 13.5 as an example is 15 thrusters plus 15 chest to bar pull-ups with a goal of doing one round, 30reps, every 1:20. I’ve been training it this way with good success >> 3 or 4X30reps in 60 seconds; 60 seconds rest, 2x60reps in 2:40 with 2 minutes rest, and 1x120 in 6:40. I’ve brought my three round time down to 3:41 using these three paces and am soon to apply the same breakdowns to 14.1 and 17.1. The latter I am willing to bet hard currency is going to be repeated. Train bloody hard out there

Muscle up technique

A meters to calorie converter for the terrible rower https://www.instagram.com/p/BcNTGdGjh8J/

One word for those who plan to attack the crossfit open: Nitrates http://www.ergo-log.com/athletes-perform-better-after-six-d

https://www.nytimes.com//food-fiber-microbiome-inflammatio

Great and funny stories about the Bulgarian method (from 13:30 ish)

Although it’s far from the world of the gym there is a poetry that Rodriguez has

https://barbend.com/hang-movements-above-below-knee/

Brilliant drill

Broccoli is on my mind >>