5 Rounds, as heavy as possible:
1 Squat Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Rack Jerk
AMRAP 7 Minutes:
4 Each One Arm DB Push Press 70/45
8 Jumping Air Squat
12 Chest to Bar Pull Ups
Manny Arceneaux, wide reciever for the New York Jets, has been hitting a few WODs with us during his short stay in Sacramento. Manny just started CrossFit a few weeks ago at CrossFit Alexandria to stay in shape during the off season. The guy loves to work his ass off and CrossFit training clicked for him almost instantly. Even though he just recently startd CrossFit, it’s easy to see that he’s an phenomenal athlete and he’s picking up the skills and output of CrossFit quite rapidly.
On Saturday, Matt P was having a blast trying to keep up on 80 yard prowler sprints. You know Matt, he loves to compete and might be the only person in our gym who smiles before, during and after running with a prowler. With Manny being a 25 year old 215# NFL football player, it is unlikely anyone was going to give him a run for his money pushing sleds.
Yesterday was the far opposite end of the spectrum with a 20 minute AMRAP of running, pull ups, push ups, and air squats. I knew when I saw Josh hitting the WOD at 8am yesterday that he’d be setting the score to beat, and Manny did just that managing to get 6 more reps than Josh.
Manny was telling me that even after only two weeks of doing CrossFit, he feels a little bigger and much stronger overall. He says he’s always been a guy who has to work extra hard to keep up and he’s loving the beatdowns he’s been getting through CrossFit.
Props to Manny on his ability to smash two of our top atheltes at things they are both top of the gym at. We look forward to seeing you play ball in the upcomming season and hearing about how your off season training pays off.
Oh Yeah! Don’t forget to…
