This will be the last post for a while. I have finals and too many other things going on. It was a pleasure guiding all of you into a better work capacity through systemic changes in a periodized fashion. If you ever have any questions or wish to work with me on a personal level email me at alan@crossfit-fortbragg.com
again faster workout 8 or 9 or whatever one they have now(non-rom enforcing bias son of a you know whats)-i say we all record our videos and beat the whole team this weekend!
5 rounds for time:
15 SDHP (75/55)
15 thrusters
rest as needed
"Linda"
10-9-8-7-6-5-4-3-2-1
bench press bodyweight
deadlift 1.5 bodyweight
squat clean .75 bodyweight
I'll be hitting the Again Faster WOD here soon, don't think I'll get to "Linda" today.
ReplyDeleteAJ, just wanted to say thank you for all the programming & guidance over the last few months. You helped me to progress over every aspect of my fitness. I'm going to take your advice and focus on my strength for a while. I'll still train met-con, but it will take a back seat while I get Stronger.
I'd like to stay in touch and hopefully be able to work together again sometime. You have me on Facebook & this is my email - spartanlaw@comcast.net. Get a hold of me if you need anything or when you start programming again.
If you decide to go the Games next year, I look forward to watching you CRUSH. Good luck with your studies & training.
-David
15 SDHP/Thrusters: 8:10
ReplyDeleteRest 20 mins
"Linda": 26:12--I lowered my time by 10.5 mins from the first time I did Linda
A.J., thanks for the work you have done. I've only been following the cromag workouts for 1.5 months and have become stronger and fitter since then. Goodluck with school and other things. I'm sure I'll here from you through Kent.
Bodyweight 225.5
ReplyDeleteBench 225
Sqt Clean 175
Deadlift 335
22:50
didn't do AF wod... need a better strength to weight ratio. i'll work on it
Good stuff here. glad you programmed cromag. see you at CFFB on Tuesday, AJ