Monday, January 12th

Congrats to Donna, Danielle, Ed and Terry for competing in this past weekend’s Artic Blast Master’s Competition in PA.  I was very impressed with their outstanding performance and couldn’t be more proud of their accomplishments. This competition had a huge turnout and I didn’t know what to expect of highly competitive athletes who excelled at the WODs, regardless of age.

It is inspiring that most of these 35+ year old athletes have busy lives with work and families and they still find time to put in the hard work to achieve such a high level of fitness.  All of the masters’ athletes who competed are excellent examples of what can be achieved if you remain dedicated to your health and fitness.

Today’s WOD:
Strength: Back Squat Dynamics
**Warmup to 75% of 1 Rep Max, Then:

Strength WOD:
10 Minute EMOM
2 Back Squats #225/155 (or 75% of 1 rep Max)
(Heavier than last week’s squats)
**20 minutes total**

**7 minute deadlift warm-up**

MetCon WOD:
50-40-30-20-10 Double Unders
5-4-3-2-1 Deadlift #275/185

For example: 50 doubles, then 5 deadlifts, 40 doubles, the 3 deadlifts, etc etc


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.