Wednesday, September 27, 2017
Puh Puh puh Pace!
Hello everyone,
Just in case you’ve noticed we are concentrating on one thing per class and it gives us coaches time to tinker with you all through mobility and other fun & painful things! So while we’re testing out some new stuff pay attention to the coaches so they can do what you pay us to do, coach you. Another note the workout is in the warm up too so stay with the class and I promise you all it can be as painful as you make it.
Random question does anyone want another chance to order sweatshirts? Comment below.
Joe from Aurora will be at the gym Wednesday morning from 6:30-7:45am to check out any of your tweaks and to give you stretches to keep your body happy.
Have a great Wednesday!
Just in case you’ve noticed we are concentrating on one thing per class and it gives us coaches time to tinker with you all through mobility and other fun & painful things! So while we’re testing out some new stuff pay attention to the coaches so they can do what you pay us to do, coach you. Another note the workout is in the warm up too so stay with the class and I promise you all it can be as painful as you make it.
Random question does anyone want another chance to order sweatshirts? Comment below.
Joe from Aurora will be at the gym Wednesday morning from 6:30-7:45am to check out any of your tweaks and to give you stretches to keep your body happy.
Have a great Wednesday!
Yes and sweatpants 🤔
Yes. Who doesn't love sweatshirts?
🙋 sweatshirt
Ooooooo jogger pants. If they were the right style/fit I'd buy a couple.
What about barbell apparel??? We got meets coming up.
Please and thank you
I would do sweat shirt and pants please
Interested in sweatshirt and pants!
Yes please.
🙋
Yes & Joggers would be sweet!
Yes sweatshirt and tee shirt you should ask if people want to keep 715 am also
Yes
🙋🏽♂️
1.) Puh Puh puh Pace!
0:00 Run 400m sub 4 minute
4:00 Run 400m sub 3 minute
7:00 Run 400m sub 2 minute
9:00 Run 400 sub 2 minute
11:00 Run 400m dumb fast
note: run at exact pace.
*2.) 3 x Clean Pause Complex @ approx 50% , hold 3 count at each position rest no more than 3 minutes between sets
Floor to Low Hang(directly below knees)->Floo to Hang(directly above knees)->Floor to High Hang->Power Clean
note: do not release the bar until entire complex is complete and attempt to maintain muscular tension throughout complex
*3.) 4 Overhead Squat @ approx 70% every 3 minutes for 15 minutes
note: pull from floor
*4.) 5 rounds
20m Yoke Carry, heavy and fast
5 Box Jumps 36/30″
*5.) 8 minute AMRAP
Parallette L-Sits
25 Double Unders
Russian Twist (feet off ground)
25 Double Unders
note: every time you come down i.e. feet come down to ground complete 25 double unders
*6.) Muscle Up Challenge day 2
2 Muscle Ups
0:00 Run 400m sub 4 minute
4:00 Run 400m sub 3 minute
7:00 Run 400m sub 2 minute
9:00 Run 400 sub 2 minute
11:00 Run 400m dumb fast
note: run at exact pace.
*2.) 3 x Clean Pause Complex @ approx 50% , hold 3 count at each position rest no more than 3 minutes between sets
Floor to Low Hang(directly below knees)->Floo to Hang(directly above knees)->Floor to High Hang->Power Clean
note: do not release the bar until entire complex is complete and attempt to maintain muscular tension throughout complex
*3.) 4 Overhead Squat @ approx 70% every 3 minutes for 15 minutes
note: pull from floor
*4.) 5 rounds
20m Yoke Carry, heavy and fast
5 Box Jumps 36/30″
*5.) 8 minute AMRAP
Parallette L-Sits
25 Double Unders
Russian Twist (feet off ground)
25 Double Unders
note: every time you come down i.e. feet come down to ground complete 25 double unders
*6.) Muscle Up Challenge day 2
2 Muscle Ups
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Lauren Kalil
CrossFit Mohawk Valley (back in New York)
91 cals on ski/112 cals on rower/92 cals on assault...21 strict PU, dips and kettle bell swings... 122# snatch (7# PR YAY!)
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2
Pauly VanderKelen
1:18 for last 400 meter
5x5 HBBS @ 245# focusing on keeping my torso nice and vertical and the weight on my heels. 245# felt better than 235# last week and 225# two weeks ago. Tinkered around with MUs while wearing gloves. 100 Up-Downs *5.) from yesterday's EC completed in 5 sets of 20.
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