Welcome Power Train Athletes!
GIVE A WARM COVE WELCOME TO POWER TRAIN!
STRENGTH WOD
8 min EMOM
3 Front Squats Start at 60% and progress up every other minute
WOD
20 Box Jumps
35 Wall Balls
20 Sit up
3 Rnds
Fitness: 14/10 (Step ups)
Performance: 20/14
Open: 20/14 (15 GHD sit ups)
Coach’s Tip: The EMOM should be thought of more like a skill workout. Use this as a time to practice virtuous form without going for maximal load. The Metcon is something to move through in big sets. It should not take longer than 13-14 minutes. We want to move fairly quickly today (under 15 minutes) so pick a dumbbell or kettle bell weight you can do in sets of 10 (at least!)
David M. lifting some heavy s@#t. Note the vertical shins and flat back. Great work!
Yoga today!
Open Gym will run from 9a- Noon (per usual!). No yoga tomorrow, so come on in, make up a missed WOD or get mobile!
We are test driving a new “Open Track” class format tomorrow at 12:15 so we will need full use of the gym. We will be posting more about this in the coming weeks as we are always looking at new ways to service our athletes. So once open gym ends, we’ll have to ask you to wrap it up!
The coach & row effect: a coach walks behind your rower and suddenly the pace increases. Hmmm…
Saturday, July 15th, 2017
REMINDER: NO YOGA THIS SUNDAY
We will be back at it next weekend! Also please note we have a birthday party at 1p and will require time to set up. We will ask that everyone heads out after the 11a so we can clean the gym and prep for the party. Thanks in advance!
STRENGTH WOD
Spend 12 minutes working on Muscle ups or pull ups
WOD
2 minutes on 1 minute off for 15 minutes
10 Hanging Cleans
10 Front Squats
Max Double Unders
Fitness: 75/55
Performance: 95/65
Open: 135/95
Coach’s Tip: We are looking for a barbell weight that we can cycle the cleans through quickly. We are looking for a series of sprints that really wind you each time and then you have that minute to recovery for hitting it again.
]]>Partner WOD Friday!
So great to see so many yellow badges lighting up the WhiteBoard for the 500M row! An important part of CrossFit is training across BROAD time domains, so crushing a 20 minute AMRAP is great, but we need the capacity to go hard for two minutes or less too. And if you go all out for that kind of row, you should have been just as crushed (or more so) than after one of the longer workouts!
STRENGTH WOD
Take 15 Minutes to Find a 1 RM Snatch
WOD
250 M Row
10 Single Arm DB Push Press (10 each arm)
10 Box Jump Overs
One partner working at a time
20 Minute AMRAP
Coach’s Tip: Today we capitalize on the shoulder mobility work we did Thursday by Snatching and doing Dumbbell Presses. Today’s Metcon is a push/pull combo with box jump overs so we give our bodies lots of great stimulus. The single arm Push Press should be done 10 in a row every round, so pick a weight you can manage under fatigue. Partner one will do the row. Partner two will do the presses. Partner one does the box jump overs. Then partner two starts the row. Keep up that sequence for 20 minutes and go all out when ‘your up’!
Warm ups are designed to help you refine your form. Really dial in on the details and the payoff will be amazing. Remember that the barbell always wants to go straight up and down. That means you move around the barbell; don’t move the barbell around you!
