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A Father's Promise: Losing 84 Pounds To Run With His Kids

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Go Beyond the Physical: Developing Grit & Mental Strength

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Do I Have To Be Fit To Start CrossFit?

No! You don’t become fit to join CrossFit, you join CrossFit to become fit! While some movements might seem intimidating, we’ll scale the workout appropriately to keep you safe and help you progress.

How Will My Body Change With Regular CrossFit Training?

Your goals and effort will drive your results. Typically, people feel stronger and improve their endurance significantly. Combined with our nutrition recommendations, you will also see improvements in your overall health.

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You might be nervous, and that’s normal! From knowing what to bring to finding your coach and learning the CrossFit language, we’ll guide you through it.

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Workout of the Day

Wednesday 250806

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Bench press 5-5-3-3-3-1-1-1-1 reps

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Stimulus and Strategy:
Today is a heavy lifting day. Remember that “heavy” is relative to each athlete's physical and psychological tolerances. In other words, heavy is going to be different for each athlete. Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Considering the heavy loading of the barbell, you are encouraged to find a spotter. However, if you are not able to find a spotter, use some type of guard rails or simply reduce the load to something you can manage without a spotter.

Scaling:
Reduce the load.

To reduce the complexity of the bench press, consider performing dumbbell bench presses.

In case of an injury or limitation, consider performing dumbbell floor presses, weighted push-ups, or push-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Be sure your feet are firmly planted on the ground. This will enable you to drive through your heels and get the lower body involved in your lifts.

Resources:
The Bench Press

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