Day 2WOD 150721(Repeat WOD 140421 B&C only, slight modification to B based on yesterday’s training) warm-up – Coach’s Choice A. 3 x 6 tgu, total reps, alt. arms, moderate wt., perform 30sec side bridge R + 30sec side bridge L between each setB. EMOM 10:00 (see notes for specific directions here)evens – 6 pull-ups – […]
… Janine married the "fitness guy". Sitting at a table full of extended family… I get this question… "So Pat, you still doing that CrossFit sh*t?" In a matter of nanoseconds I can feel Janine's eyes on me. I can feel her anxiety of what my response would be… and her three sisters were eagerly
“Still doin’ that CrossFit sh*t?” Read More »
Day 1WOD 150720 warm-up – Coach’s Choice A. barbell complex cluster – 1 power clean + 2 push press + 3 push jerks = 11. 1. 1, rest 2min @ dots, build each set, rest 2min after last set then BB. empty barbell strict press cluster – 5. 5. 5. 5, rest 10sec @ dots
Day 5WOD 150717 warm-up – Coach’s Choice A1. 4 x 1:20 row @ 90% aerobic effort, rest 2min between sets, rest 2min after 4th set then BB. *Choose a workload and perform EMOM 10:00*5-7 strict ring rows*3-5 strict or weighted pull-ups*1-3 strict or weighted muscle-upsrest to top of minute, then CC. 4 x 1:20 row
Day 4WOD 150716(Repeat WOD 150205) warm-up – Coach’s Choice A. 75 g2oh – barbells not to exceed 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%
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