April 02 2015
WOD NOTES: Today is the day to put all your hard work to the test. This is a great opportunity to evaluate where you are and where you want to go? The answers will be different for everyone and be clear on what you want to accomplish with this test and where you want to go in the future. Talk to your trainers today and let them know your goal! They will be happy to help you achieve said goal. That’s their job! Right? Is hitting a huge Dead lift really going to make your life better? Maybe? Maybe not? But be damn sure that performing this movement with perfect spine position is going to make your back strong, healthy and ready for anything. Train today to create a better tomorrow. All levels “TESTING DAY” 30 minutes to establish 1 RM Deadlift Any loss of posture will equal a missed…
April 01 2015
WOD NOTES: We’ve seen this one before. Before class starts make sure to check out past results and create a good plan for success. This WOD will not reward the speed deamon. The real score is the DU number. Can you pace the run and row and leave enough time to maximize your skipping potential? “PACE NOT RACE” Fitness and Performance 4 sets: 5 minute clock 500 m row 400 m run AMRAP DU Rest 5 minutes Review Sept.9.2014 Results Sport Rest Day 20-30 minutes of light active recovery swimming, walking, rowing, hiking, yoga 10-15 minutes of mental restoration meditation, reading, or just relaxing 15-20 of specific mobility based on your individual needs