Friday, October 15th 2015
We hope everyone enjoyed Jackie on Monday. Jackie is a “benchmark workout” which means it is a common workout that athletes and gyms can use for comparison. We, as a gym, pay special attention to these because we want to be sure that our programming is leading to stronger athletes.
We last did Jackie on April 6th when we were a very young gym. We had eight athletes retest this workout and we saw some massive improvements from all of those athletes. Tricia and Lindsey not only improved their times by over a minute but also used a lighter band. Katie improved her time by 6 seconds while doing thrusters with a 45 lb bar (vs 35) and doing unbanded pull ups versus a blue band. Way back in April I am sure Katie never thought she could do 30 pull ups to finish off a workout but she did and improved her time.
Adi was able to RX Jackie this time doing 30 pull ups versus ring rows while keeping his score the same. Andrew Mullican dropped 90 seconds off his score breaking into a sub-9 minute Jackie (that’s a big deal!) . Chris and Charles started their CrossFit journey with us way back in February and each knocked 3 minutes off of their times and looked so much better doing it. Coach Brian was able to go unbroken on this thrusters to improve his Jackie time. Coach Marina shaved off 40 plus seconds for a smoking 8:45 which is insane as their is no scaling for the women.
Not sure if anyone actually rang the PR bell Monday but there are a good number of people who should have (the PR bell isn’t just for lifting heavy weights).
For those that this was your first experience with Jackie we may see it again soon. Next time you hop on that rower we expect you to be stronger, fitter, and more prepared to show “Jackie” who’s the boss!
A reminder that the next round of Foundations Classes will be NEXT WEEK!!! Three classes will run on 10/19 (7:30P Mon) 10/21 (7:30P Wed) and 10/23 (6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial simply because they know YOU. It will give them a chance to take some classes with you after completing Foundations to see if it is something they really enjoy. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.
STRENGTH WOD
Squat Cleans 3/3/3/3/3
** Go up in weight each set. They do not have to be unbroken**
TEAM WOD TODAY!
Complete 5 Sets of the Following:
60 seconds of Rowing (for calories)
60 seconds of KB Swings
60 seconds of Power Cleans
60 seconds of KB Swings
60 seconds of Power Cleans
60 Seconds of Rest
**Every 3 minutes the whole team must rest for 1 minute**
-Score is Total Cals, total KB Swings and total Power Cleans combined-
Fitness 35/26 (95/65)
RX 53/35 (135/95)
**Each teammate starts at a different station and rotates through for three minutes**
The 6:30am class procrastinating the start of the rest of their day after a tough WOD…
