Contrary to what some of you may think 
I’m not out here in San Diego “livin’ the beach life” and “working out all day.” While CrossFit HQ do love their fun in the sun and we did daily WODs, it was all business from 9-5 for both of the past two days.
I can’t go into too much detail tonight, but either tomorrow’s post (with Saturday’s training) or Monday’s post will touch on some things learned here at the Trainer’s Summit.
9/28/2012:
Strength Work
bar dip
8-8-8-8
*use the thinnest band possible that allows you to complete all reps per set without kipping
*you may increase the load over the course of all sets, but each set should be “challenging”
CrossFit WOD
amrap 12 minutes:
8 power snatch – 115/75
10 overhead stationary lunge – 115/75
24 sit-ups
Gymnastics Development
off
Mobility
athlete’s choice – work a position you know you are bad/weak at
Power Hour Movements:
press
hspu
chinese db row
Awesome! Looking forward to what you’ve learned…