June 3 2015
Fitness x 5 sets Every 5 minutes perform the following: 20 Russian Swings 400 m run Performance x 5 sets Every 5 minutes perform the following: 7 Dead lifts @185/135 400 m run 1 attempt @max UB DU (max =50) Sport Rest Day
June 2 2015
WOD NOTES: Getting upside down can be a scary practice. Not to worry, we will have a multitude of progressions available to keep you safe. Fitness 4-5 sets Alternating DB Shoulder press x 8-10 each Scapular push ups x 6-8 *Roving plank x 2 lengths *Slow, deliberate, controlled movement…feel the burn 😉 NFT 50 TGU Note loading and the overall effort applied Performance 15 minutes HS skills and drills to be announced in class NFT 50 TGU Note loading and the overall effort applied Sport 15 minutes HS skills and drills to be announced in class 2 minutes: Max distance HS Walk Rest 3 minutes Then 3 attempts @ 1 RM Snatch Rest exactly 90 seconds between each effort
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…