May 2017

JP’s Strength Class begins next week! Interested? Click HERE, or read more about it HERE!

Skill WOD

5 Wall Slides
6 I’s, Y’s and T’s
7 Scap Pull ups
3 Rounds
 
Retest from October 14th 2015 (with a few more reps) 

WOD

“Black Attic” 
400 M Run
20 Strict Press
400 M Run
25 Push Press
400 M Run
30 Push Jerks
400 M Run
-For Time-
Fitness 95/65
RX 115/75
RX+ 135/95
Coaching Tip:  Today starts with some shoulder mobility and health.  This stuff is very important when it comes to staying injury free.  The workout is a repeat from 2015, with 5 more reps added to each movement.  The goal here is to find a strict press weight that is challenging, but can be completed in 4-5  sets.  The Push Press and Push Jerk will be done in bigger sets, but do not be afraid to challenge yourself with the strict press.  This is a fun test of overhead strength and technique. 
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Matt going overhead!

  The first thing we need to do is define what type of race you are training for and your desired outcome.  If your goal is to finish a 5K then all you need to do is come to CrossFit.  You will develop enough capacity to run a 5K.  If your goal is to PR your marathon then you will need to supplement a running program with CrossFit. We are full believers in the benefit of CrossFit while training for a race.  It helps with a few things.   1) Strength This is one of the most commonly overlooked facets of training for...