150210 Tuesday
Day 2WOD 150210
February 2015
150210 Tuesday
Day 2WOD 150210 warm-up – Coach’s Choice A. 5 x 3 push press w/3sec hold at full extension, load each set but keep it a press, NO REDIPPING!press @ 0:00, 3:00, 6:00, 9:00, 12:00… practice 30sec side bridges between setsB1. pull-up-t2b/k2e cluster – 1-3. 1-3. 1-3. 1-3. 1-3, rest 10sec @ dots, rest 30sec then
150209 Monday
Day 1WOD 150209 warm-up – Coach’s Choice A. 3 x 3 front squat @ 33X2, increase load each set, squat @ 0:00, 3:00, 6:00B1. 6-8 db thrusters, rest 30sec then B2B2. 10-12 strict ring rows, rest 1min then back to B1, x 3C. 10min skills practice – rope climbs, muscle-ups, double unders, kippingD. For time
Our positions… in alignment! by cpj 150205
Our position and your position… influence each other to create alignment What is our position… the Coach? What it is… 1. Leader – as a coach, we need to pursue and possess the knowledge and experience to lead you on a path… understanding that where we are leading you is not only where
Our positions… in alignment! by cpj 150205 Read More »
The “Eye Test”… it’s a judgement call… by cpj 150131
As you know well by now, I don't hold back my thoughts and opinions when it comes to integrity in my profession, and within the sport we love called "CrossFit". It takes years to master movements and to make industry standards… well, "standard"! The larger the CrossFit bubble gets, the thinner it's skin becomes,,, let
The “Eye Test”… it’s a judgement call… by cpj 150131 Read More »
150205 Thursday
Day 4WOD 150205 warm-up – Coach’s Choice A. 75 g2oh – 75/45, 6:00 CAP-rest 5-7min-B. 4 sets @ 80% effort15 db thrusters (keep it light and quick)15 burpeesrest 90sec(pair up and alternate with larger groups (5:30heat))-rest as needed, be sure legs feel rested-C. 4 x 30sec row @ 95-100% effort, rest 30sec between efforts… we
