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Yakima’s CrossFit Reformation 12.05.13

4
Dec

Yakima’s CrossFit Reformation 12.05.13

Save the date! December 28th we will be having our gym Christmas party! It will be at Creekside West. We have reserved the upstairs. More details to come soon but mark your calendar! Hope everyone can make it.

Reminder for everyone starting the On ramp, see you tomorrow at 5:30.

 

Check this out, it’s long but well worth watching it. Goes in line with what Coach B- has been doing with our program. some good points to be taken. Feel free to share your thoughts in the comment section.  Yes they geek out a little and are talking about people wanting to compete in regionals but this applies to everyone.

 

Thursday’s are a scheduled recovery day. Not everyone is following a 3 on 1 off 2 on 1 off schedule(yet). A lot of you guys are doing 2 times a week, some 3. So you ask yourself if Thursday is a scheduled recovery day what will I be doing? You can make up one of the workouts that was programmed during the week. For those that will be coming in you can either make up a workout you missed, or work on any skill you feel needs improvement . Feel free to ask questions, work on technique…. If you are following a 3 on 1 off 2 on 1 off, and come in I recommend to do something light and work on mechanics of the movements. Active recovery of some sort, mobility work is good.

 

3 Responses

  1. Susana R

    I did Wednesday’s WOD. That was hard!!!!!
    Front squat tempos: kept it lighter,did 110. worked on left elbow flexibility.
    3 rd of 10 power cleans (@75), 20 weighted lunges (@75), and 30 pull-ups ( did pull-ups first round bad then moved to rings,cuz I felt like I was gonna tear) TIME: 20 min

    3 rd of 50 cal air dyne and 30 American swings (@35 pound) TIME: 18 min

  2. Sarah H

    Did Wednesday on Thursday! 8-Tempo front squats started at 55lbs. Then 65lbs. Then 75lbs. Then three @85lbs. Then 95lbs. And ended with 105lbs. And dropped it-
    First 3 round for time 19:35
    Second 3round 50 cal Air-dyne

  3. sandra

    Stretching, foam roller, Core work. 5rds 10 strict hand stand push ups no kipping. It was hard so I used a pad to touch my head on. Then 10 single leg deep lunges and 5 half lunge each leg which is a full lung but only returning up part way10+5=15 each leg I only have a 10 lb kettle bell so I used that. 10 t-band rows

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