Wednesday 10.28.15 WOD NOTES
Read WOD NOTES for timing of WOD 1 and 2 Explosive Strength Mobility: 5min Lifestyle Challenge – Day 28 Strength: 12min 3 Position Snatch (Build to a heavy) **Ground, below knee, high hang Why? The 3 position snatch can be completed from various positions, floor to hang and hang to floor. Today we will start at […]
10.27.15 Box Brief
Lifestyle Challenge Week 4 Update Show 4 days to go!!!
Tuesday 10.27.15 WOD
Dynamic Effort Upper Mobility Strength Press Complex (65% x6, Push Press + Push Jerk + Split Jerk) **Take from rack, work at 65% 1RM push press WOD “CrossFit Games Open 14.4” 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups **1MU = 2 C2B + […]
Tuesday 10.27.15 WOD NOTES
Quick Reminder: Coaches shadowing are not to instruct Athletes unless they are towards the end of their 100 hours and you have been told they are OK to begin Coaching. This includes Coaching new Athletes. Currently, the only shadowing Coaches approaching their 100 hours are Eve and Mike Petrizzo. All others should listening and learning. […]
10.26.15 Box Brief
RowVember RowVember is coming back! During the month of November accumulate as many meters as you can on the erg. Meters rowed in class count towards your total. Score your totals on the whiteboard, the top three Athletes with the most meters rowed get bragging rights, and some awesome prizes. More information will be announced in the coming weeks.
Monday 10.26.15 WOD
Max Effort Lower Mobility Lifestyle Challenge – Day 26 Strength Clean From Blocks (1RM, bar below knee) Use blocks or foam pads to raise the height of the bar WOD “Pop Rocks” 10 x 75sec. Rounds 5 Box Jumps (30,24) 10 OH Lunges (95,65) AMRAP Ring Dips 30sec. Rest **Rx+ use fat bar (25) **Score total […]
Monday 10.26.15 WOD NOTES
Max Effort Lower Mobility: 5min Lifestyle Challenge – Day 26 Dynamic Warm Up: 5min Get creative this week. Do some research on ways to warm up the Athletes while keeping them talking. Strength: 15min Clean From Blocks (1RM, bar below knee) Use blocks or foam pads to raise the height of the bar How? The clean […]
10.25.15 Box Brief
Debunking Fitness Myths: Weightlifting Celebrity trainer Mark Langowski reveals whether lifting weights will really make you bulky.
Sunday 10.25.15 WOD
Announcement Barbell Club Cancelled Sunday 10.25.15 Explosive Strength Mobility Strength Tall Snatch (in 10min build to a heavy) **Be aggressive in the 3rd pull, under the bar WOD “Chiclets” 30-20-10 Back Squat (135, 95) Alternating Leg Split Jerk (135,95) **14min time cap $ Out 10-9-8-7-6-5-4-3-2-1 Assault Bike for Cals 2 x Situps _____________________________________ Lifestyle Challenge 10.1.15 […]
Sunday 10.25.15 WOD NOTES
Announcement Barbell Club Cancelled Sunday 10.25.15 Explosive Strength Mobility Strength Tall Snatch (in 10min build to a heavy) **Be aggressive in the 3rd pull, under the bar NOTES: Why? The tall snatch can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover. […]
