More pictures and more info

Two strong ladies 

Nice job on the first day of The high volume stuff Renegades. If you haven't heard many in the gym were asking for extra work and I happily obliged starting yesterday. a couple of notes in that regard.

This is a  high volume program, I am firm believer in repetitions being the key to success.
over the next 12 weeks we will be doing more than a few things including,
linear progression on Dips and Pull Ups
lots of exposure to the olympic lifts (4-5 a week at moderate to heavy weight )
3-4 week waves of carries, pushes and pulls for general strength and conditioning
Plenty of burpees, kettlebell, wall ball and box jump work to obliterate some weaknesses uncovered in the open
not to mention the good old fashion CrossFit Metcon

It is a lot of work and I hope you find a friend to do it with in your extra time at the gym
people who have committed to it so far are
Mina
Lucy
Sherri
John
Mike
Larry

With others wanting to give it a try before they commit so look for some of them to help push you through it.
with the higher volume it is going to be very important that you manage your recovery appropriately by:
Eating enough ( especially protein and fat) and supplementing where necessary ( fish oil, protein,ect)
Drinking enough water ( seriously its going to get hot soon and you are doing 90-120min work outs that are packed full. )
Foam rolling and mobility work
Sleep ( seriously this cant be overstated sleep more and sleep better)
Finally if you are feeling burned out then take a break from the extra work, we will have a scheduled rest day for you guys wither Wednesday or Thursday each week for a mid week break with some extra work added in on Saturday.

If you have scheduling problems please come and talk to me to help you figure out what can be done to stay on track.

Tomorrows full work out

Dynamic warm up ( CF Class)
3rounds NFT(CLass)
4TGU (2 each side)
5 burpees
6 ball slams

Pwr Snatch 5x3(CF Class ME) (rengade 60%/3 65%/3 70%/3)2
pwr clean 5 x 3 (CF Class ME) (rengade 60%/3 65%/3 70%/3)2
Sn Dead lift 4x4 90%

Mile Run ( CF Class)







Sled Pull 2x 50 m rest 60 sec (125) (renegade)
10 Kb Swings OTM x 2 min 80/53 (renegade)

10M AMRAP  ( renegade)
10 wall balls (30/20)
10 C2B Pull ups

The Face of the Open 

Remember just because you are doing the extra work doesn't mean you cannot scale. Scale and modify accordingly anything that is currently out of your reach.