Friday, Dec. 2

We talk a lot about overtraining and this can refer to doing to much doing the week or in one particular workout. It's important to listen to your body and give it time to rest and recover. It will make you stronger over time and you will find yourself with less injuries and down time. Don't let your ego get in the way, it's ok to slow down or stop. As you get tired and good technique begins to suffer, is it really better to keep pushing through reps that aren't good for you? Check out this article from Robb Wolf's site about the short met con. Robb is the go to guy for the paleo diet and he has some great advice on his site about strength and conditioning. Don't be afraid of the strength work we do. We all need to be stronger and the added strength will only help us keep it together when we do venture into the long met con territory. Great work this week. Take some time to rest this weekend and be ready to go again on Monday.

Workout for Friday, Dec. 2

Warmup With Kettlebell/dumbbell 10 Front Squats 10 OHS each arm 10 Press each arm 10 Push Press each arm 10 Push Jerk each arm 10 Deadlift 10 High Pulls 10 Cleans each arm

Strength Bench Press 5-5-5-5-5

WOD 3 Rounds 2 Min AMRAP 10 Over Head Lunges 8 Wall Ball Rest 1 Min