June 1 2015
JUNE NOTES: June is the start of fun outdoor activities. It’s a great time to apply your fitness to various sport or activities. Maintaining a gym routine while increasing other sports is a bit of a juggling act. The CrossFit fitness program is the best way to prepare for all athletic pursuits. But, if your summer time activities are high intensity and high volume your gym training must decrease in volume. Maintaining a lighter training volume is key for maintaining a higher level of fitness long term. Feel free to talk to your trainer about how to adjust volume based on your activity level. WOD NOTES: We’ve made it this far….great job ya’ll. Today we build the squat up to 95%. If you’ve been squatting twice a week the past 4 weeks? You should feel confident with today’s percentage. If you’ve missed a few of our squat days? Make the…
May 30 2015
WOD NOTES: Each athlete will complete their station, but will only transition after the runner returns. Dead lift loading is 185/135 F/P and 135/95 F Teams of 3, 30 minute AMRAP Station 1 = 10 Box jumps 5 Russian swings Station 2 = 10 Dead lifts 5 Burpee over bar Station 3 = 250 m run w/sand bag
May 29 2015
WOD NOTES: Front squats will have a 3 seconds pause @the bottom and no bounce allowed today. Fitness Pause Front Squats 5 x 2 @75% For time 10-8-6-4-2 Bench press @1/2 BW Between each set = 400 m row Performance and Sport Pause Front Squats 5 x 2 @80% For time: 10-8-6-4-2 Floor press @85% UB CTB strict pull ups ***If you break up the strict pullups = 50 DU
May 28 2015
WOD NOTES: Power cleans today. We will spend 1/2 the class building on some technique. Then a quick EMOM for each level. Our Fitness level is going with a heavy KB (think +1 over your regular training) Performance level will stick with a moderate loading on the barbell and our Sport group will use loading similar to the Open this year. Fitness 20 minutes: Power clean technique work EMOM x 10 6 Heavy russian swings 5 jumping air squats Performance 20 minutes: Power clean technique work EMOM x 10 3 power cleans 5 jumping air squats Sport 20 minutes Build up to today’s heavy Snatch EMOM x 10 3 power cleans 185/120 5 jumping air squats