Day 30: Registration

Strength

5x10 dumbell bench press

3x10 barbell box step ups (5 each leg)  

   2 rope climbs between each set

   20 second L-Sit hold between each set

WOD (early in the day)

20 Minute AMRAP of:

8 Overhead Lunges with 45# plate

6 Toes to bar

8 GHDs

6 Jump push-ups 

WOD #2 (At night)

9 rounds of:

7 Power Cleans (135#)

7 Box Jumps (24")

rest 1 minute after rounds 3 and 6

*Record overall time including the rest. 

**each set of 7 should be performed unbroken, so scale if you need to. 

During the AMRAP

Everyone go here now and sign up for the CrossFit Open. See my post yesterday on why you should register and participate. 

Coach Mike and Myself have participated in a CrossFit Study for a new supplement on the Market, ATP Extreme. Go here to see the results. Bottom line, the product resulted in substantial gains in strength, power, and endurance. If you are serious about your athletic goals I seriously recommend you look into the Product. I am not getting paid to say these great things about this product. I am only passing on good info and products that I have taken.

Day 27: Spartan Race

Strength
Rest day

WOD
9 Mile Muddy Trail run. Do not go around any obstacle. 30 Burpee penalty for every obstacle you avoid.  

Everyone, go to spartanrace.com and sign up for their next local event. Just do it. Don't even think about it. If you are serious about your health/fitness goals and want to have something to train for, sign up for the Super Spartan. I initially went into this thing not expecting too much and thought it would be my last but left wanting to sign up for another one. Without a long description and explanation on how the course was... just take my word for it.

Helpful tip- do not do "karen" and a 5k row less than 48 hours before then race. And extra helpful tip: do not eat a large bag of Tapatio Doritos with a monster on the drive up.

Results: 80th Place overall for the weekend aint too bad for rarely running over 1 mile at once.
Shout out to Chuck (22nd over all) and Coach Mike (78th overall). NoX Training is Taking over!

The performance of the NoX Crew shows how effective CrossFit Training is. We rarely ran over 5 miles in a weeks time and still beat most people who put in 20, 30, 40, and 50+ miles a week.

 Warming Up and Mobilizing

Cool Down 

Day 26: LC Iron Temple

Big Ups to the NoX Training Team for putting in work at the LC Iron Temple Power Lifting meet today at Next Level CrossFit...and big shout out to Ileana aka "kobe" Tejada for winning the women's competition. Huge PRs by Kobe, Bell, and Lalo. 

NoX is takin' over!

*Click Photos To view Full Size