Monday, July 9

I'm ready to get back to a normal schedule this week. I like holidays and vacations as much as anyone, but it sure makes it hard to stick to a good eating and fitness routine. Of course, that's why we work so hard the other days and weeks of the year, so we can enjoy a little time off and not worry about wrecking everything. I hope you had some fun and are ready to get back to work. We're starting with front squats and I know a lot of you are doing extra squatting in the weightlifting class so please listen to your body. If you need to drop the volume or go a little lighter than you might normally, that's ok. We're not trying to overwork you, and squatting multiple times in a week is ok, just adjust the intensity as needed.

The WOD is one we have done before (Dec. 28, 2011) so get out your notebook and check your time. Remember, we record our times so we can measure progress. If we aren't getting stronger or faster we are doing something wrong.

Workout for Monday, July 9 Warmup Run 400 30 Squats 30 Pass Throughs 30 Overhead Squats

Front Squats 5-5-5-5-5

WOD 21-15-9 Box Jumps (30/24) Chest to Bar Pullups

(Compare to 12-28-11)