"Besides pride, loyalty, discipline, heart, and mind, confidence is the key to all the locks."
- Joe Paterno


 


There's but one publication that every serious athlete and strength and conditioning coach cannot do without; that's Milo. http://www.ironmind.com/milo_subscription.shtml

 

 


 

Workout of the Day


Today!


Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Push Jerk 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Push Jerk 3-5-7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around.
Push hard enough that you cannot make it back in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time "late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or 5 minute cycle.


  



Feedback, comments, questions as usual send to feedback@crossfit.com