Saturday April 15th - Gym Work Day (Moving the Rig and Hanging a Climbing Rope.)
Saturday April 22nd - Festivus Games (Beginner/Intermediate CrossFit athlete competition - sign up on their website.)
Saturday April 29th - 2017 Bossier City CrossFit Weightlifting Classic (USAW and AAU Dual sanctioned event for Olympic Weightlifting)
Saturday May 6th - ARKLATEX MAYHEM 2017 (Local CrossFit Competition)
Monday May 29th - MURPH (Run, Pull Up, Push Up, Squat, Run)
20mins to find 5RM Deadlift
100m Farmer's Walk w/ KBs - 53/35
5 Squat Clean - 95/65
10 Front Rack Lunges - 95/65
Often times within the world of CrossFit we get caught up in the aspect of breathing heavy as we believe that is the only way to add intensity for a workout. Today's workout is a grind - that can wear on you mentally if you do not stay focused. I'm also happy to say it allows you to push yourself when we are doing the strength portion. We do not often get to pull some heavy weight.
During our bigger classes it may be hard to stagger the farmer's carry, if so - I recommend looking at the below video for some substitutions. We have suitcase (one-arm) carry, overhead carry, front rack carry, and we also do have a set of actual farmer's handles in the gym. Use weight lifting straps to secure the weight.