Day 10: "WorkLoad"

1k Row Warmup

Mobility/ warmup drills

Strength

5x5 Overhead Squat

5x3 Snatch

3x12 GHD

WOD: "Death by Hang Clean (HC) + Front Squat (FS)" 

135# Rx (scale to 115 or 95 for men) / 95# Rx women (75# scaled)

Start the clock 3-2-1 go

0:00-1:00 Perform 1 HC + 1 FS

*rest the remaining time you have in each minute

1:00-2:00  1 HC + 1 FS, then 1 HC + 1 FS

2:00-3:00 1 HC + 1 FS, 1 HC + 1FS, 1 HC + 1FS

3:00-4:00 1 HC + 1 FS, 1 HC + 1FS, 1 HC + 1FS, 1HC + 1FS

....

*Keep adding 1HC + 1FS each minute until you cannot complete the prescribed amount of reps in that given minute. Try to stay in the game as long as possible. 

**Lock out the hang clean before dropping into the squat

Rest 10 Minutes

Bike/cycle 6 Miles As fast as possible

Courtney Crouch's CrossFit Experience:

Here is my story. Sorry If it is long I'm just going to be typing away. I've known coach Mike and Richard for some time now. We've ran track as kids and also in high school. They have always been an inspiration for me. After high school like most people do we went our separate ways. Well a few years later I find out over Facebook that Mike had started a CrossFit gym. At first I was like I'm not doing that crap all it is is cardio and me being skinny I thought I didn't need cardio because I was trying to gain weight. Well time had past and I had gained the weight that I desired, but I was left empty. I felt that yeah I'm working out lifting heavy stuff, but why. To look good in the mirror, I don't need to try to pick up girls I have a fiancé. This went on for some time. I finally gave in and contacted mike about dropping into his Box. I get to his box and mike is not there but his brother Richard is. So he puts me through their intro workout. After the workout I realized how bad out of shape I was. And then I was hooked. I started going every Friday and still working out at my local gym. But eventually I canceled that member ship and started going full time. It's been about 7 months since I started and loved and hated every single workout, but I am proud to say NoX has changed my life. I thank Mike and Richard for that.