19
Sep
General/Competitive Fitness 09.20.14
Some cool things coming down the pipeline for us to better serve you. We are implementing a fun functional fitness workout today to help you all track your progress in some of the basic movements and standards of CrossFit. Our goal with this is to give you some tools to measure gains and establish goals. We are excited to also have some “benchmarks” for you all to strive to meet and hopefully everyone will see the value of their hard work and commitment to health and fitness.
We are going into the final 3 months of the year and for the first time since we have been open we are opening up our schedule to anyone that is interested for a FREE 30 min consultation with myself or Brenden before the end of this month. This will be a good time to discuss, goals, nutrition, or any other questions you may have
.
For our current athletes following the competitive program and/ or those who are interested in following the program we have established some requirements and expectations to help you better understand the program and what its intended to accomplish: We are asking that if you are following this program you follow the below and set a meeting with myself or Brenden by the end of this month.
- Meet with the coaches to discuss goals, nutrition, etc
- Meet some minimum standards.
- Commit to 3 months of programming.
Thanks and we look forward to hearing from you. (Click here) to contact us and schedule your consultation.
Prep work
Team stretch
Fundamental day
Wod
Max effort on each station rest as needed in between
1:30 for each
Level one
Push-ups
Pull-ups
Air squats
Rope climbs
Double unders
Level two
Hspu
Pull ups
Alternating pistols
Rope climbs
Double unders
Then for everybody find a fastest time for
400M run
500m row
Cool down
Mobility
Post results
HSPU – 20 kipping
Pullup – 37
Alt pistol – 22
Rope Climb – 3
Doubles – 64…my doubles have been off lately …need to put them in my warmup
Run- 1:45
Row-2:08…I don’t think this is my personal best
Partnered with Isidra on level 1:
35 push-ups
22 pull-ups with thin red band
60 air squats
4 rope climbs
18 double unders and a bunch of singles
1:52 for 400m run
Didn’t get time for the row
*pushups from the knees 🙂
Did Team stretch with my lovely wife then teamed up with Tina for the wod
HSPU- 56
Pull Ups – 52
Pistols -39
Rope Climbs – 4 (arms were done)
DU -110
400m run 1:27
Strict Hspu 20
Pull ups Kipping 29
Alt. Pistols 35
Rope climb 1
DU 30
Run: 1:37
I need to work on rope climbs, DU ( and everything haha )
Row wasn’t able to do had to go to work last time I did it in 2:12.