Tuesday, July 21st 2015
Most of you know that our head coach and programmer Geo Rockwell is also the owner of CrossFit Federal Hill in downtown Baltimore. If you are ever in that area, feel free to drop in for a workout or say hi! Geo and his team of Coaches at CFH have started a podcast. One of his coaches, JP (who, btw, got us the awesome soft climbing ropes we have in the gym!) will be hosting the show and they will feature coaches from CFH and around the area (the Cove got a mention in Ep 1!). They will be covering everything from programming and Oly lifts to the mental side of exercise. Listen or download here- The 4th Pull Podcast. Or go to i-Tunes and search for The 4th Pull Podcast- if you subscribe and leave a review that would be GREAT!
Episode 1: JP and Geo talk about Overcoming Training Plateaus (forgive audio issues in the very beginning Episode 2: JP, Geo, Matt and Eric on How to Get Better at CrossFitSTRENGTH WOD
Push Press 3/3/3/1/1/1/1 (Keep all four sets of 1 the same weight)
WOD
“Run and Gun”
10 DeadliftS
800 M Run
15 Deadlifts
600 m Run
20 Deadlifts
400 M Run
25 Deadlifts
200 M Run
Fitness 185/125
RX and RX+ 225/155
**Make sure you are in a good position in the deadlifts the whole way through**
Larry and the 5:30am crew working on their push press cycle…
