This week will be the last week of Mathew John Farrow coaching at CrossFit Rotherham as a regular on Friday’s. So, at the end of the week we will be doing a little workout to wish him all the best on the next stage of his journey.
Today you will be back at the tempo squats once again using the weight you established on Friday. You will only be performing 2 reps this time as the weight is heavier. I’m going to run this program until the 1’s week and see how you are all felling before I decide where to take it. The snatch complex is back but you are upping it to 75% this week, once again feedback is appreciated to I or the coaches so we now if this is feeling beneficial for the majority. To finish off the day you will be doing a sweaty little workout called Hope. Lay in wait or use google as your friend. The choice is yours…….
The jerk complex is here again but at 5% heavier. Next week the reps will be lowered as the % will be heavier. If you are 4 reps every 90 seconds at 75%, going up in weight next week should be no problem at all. The emom is still here but has been infected by a case of what the fuck. The reps have gone up in the double unders, the ttb have a high amount to reach and the other two stations consist of two exercises each. The motto of this week is see what you can do but scale correctly. Il leave you in the words of Damo “it’s all in your head”!
To keep it sweet the sumo’s are still here and have gone up in weight on the heavy 3 sets and the max reps, time to make some fucking
To keep it sweet the sumo’s are still here and have gone up in weight on the heavy 3 sets and the max reps, time to make some fucking gainzzzzzz. The workout should make you feel as though at the CrossFit games, racing from one piece of equipment to the next. The aim of the game here is to pace as fast as you can, go to fast and you will crash and burn. Go too slow and you won’t accumulate any reps.
Fancy dress day, come as your alter ego or make a super hero up with really shit super powers. Shotgun being able to break perfectly usable stuff by staring at it, like the mug falling off the handle as someone drinking tea, a wheel falling off someone’s bike as they ride it, or Matt’s clothes unthreading as a stare at his nipples. Just the usual shit.
Today is the day we bid farewell to Mathew John Farrow. He will be going back to school. To say goodbye to this fine young man we will be doing a workout that involves unbroken reps and burpee muscle ups. That is all I am saying.
Enjoy your week’s troops, and thanks for being open, honest and understanding about the new changes we are making at the gym. We realised this week how important the place is for all of us, coaches and athletes alike. Thank you for being you lot and we shall see you this week.
All the best, the CFR crew.
P.S if anyone actually come is fancy dress your my superhero.