New strength cycle starts today!

A huge thank you to the Steve, Kim, Jenna and Justin M. for hosting us all for our 2nd Annual Pool WOD!  It was a beautiful day filled with even more beautiful people doing amazing things together.  THIS is community at its finest!

 

NEW STRENGTH CYCLE!

Drumroll please…  Our next strength cycle will be SQUATS!  Athletes, depending upon your performance track and overall goals, will focus on either the BACK SQUAT or OVERHEAD SQUAT!  Squatting is essential to so many things we do at the box (and in life) and perfecting this movement and increasing our capacity translates to so many things to live productive and healthier lives!  But don’t think this is all about getting great legs and a nice butt… we’ll be working a ton on mobility, core stability and overall body awareness.

Because many people can gut out a single ugly rep, we are making the benchmark for this cycle a THREE REP tester.  It’s a LOT harder to lift a heavy load three times if form is not at it’s finest.  It’s not just the number you lift, it’s about HOW you do it!

 

STRENGTH WOD

Take 15 minutes to find a 3 RM Back Squat or 3 RM OHS

 

COVE WOD

In 7 minutes

500 M Row

40 Burpees Touch a Target

Max Pull ups

Fitness: Pull Ups

Performance: Chest to Bar

Open: Ring Muscle Ups

 

Coach’s Tip:  For the Metcon, pace yourself on the row. Even though it’s a short distance, the extra ten seconds you might gain by going harder will bite you in the long term.  Think about trying to maintain a 1-2K pace and get right after the burpees. Recover and catch your breath during the first few (not before) and then pick up the pace!

 

“17.P”

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