Happy Birthday PipDip
I will now be posting strength extras 3 days a week for those of you who wanna increase your strength numbers, we will only be coaching the WOD for the time being. I have also added gymnastic classes Monday 7-8pm and Wednesday 6-7pm these will be taken by Claire and myself looking at movement patterns and mobility in those movements.
So what you'll see is the following per week
Mon, Wed, Fri will have a strength movement posted
Tues, Thurs and Sun will have some form of Endurance session posted.
Mon and Wed you'll have a gymnastic class
Saturday will be Olympic Lifting day
Class WODs will cover everything that is CrossFit like you have seen the past few weeks, we will no longer be focusing on one aspect of Fitness but will be looking at the 10 principles of fitness.
For those of you who haven't been able to get in or can't get in friday or Saturday heres a WOD for you guys. Take your pick from the three options if you have trained three days this week rest ready for friday and saturday.
Na you've come along way from this photo good job Easter weekend hours, Friday we will be group WOD as normal 730 and 9am team wod. Saturday we will have a team WOD 930-1030 and 11-12 there will be no Oly lifting class. Sunday and monday will be closed. Last week of benchmarks then back to normal, some great scores so far lets keep it up gang
Gang remember GI Joe will be taking you all through spinal issues from 12-2 with the hope of improving your Squat, Deadlift and Press I've done lots of work with Joe and have seen some great improvements in my movements well worth the time fixing issues to improve long term.
Todays team WOD
Gi Joe - demonstrating the perfect recovery position
Tomorrow GI JOE will be taking the classes but with a twist 930 - 1030 Team Wod 11-12 Oly lifting 12 - 2 ish Spine biomechanics session This will cover: Basic spine and soft tissue anatomy, spine function and movement, basic spine maintenance and awareness, how to minimse stress of the spine within crossfit. Ive done this session with Joe and its helped me in my squat and over head position def worth coming to if you struggle with these movements, don't miss out on
Warm Up - 10 mins jog/row no straps
10 mins hip/ankle mobility
This is a intro to CrossFit endurance, please stick to the warm up and volume. These work outs will be posted Tues, Thurs and Sunday and will need you to do on your own unless you book in for 6pm and you can work with a group
When working repeats we are looking for times to stay within 8 sec, if you are doing the runs please ensure you buy a good watch to help with your training
Run - 8 Repeats x 200m, rest 2:1 or 3 mins (Green lamp post and back)
Row - 8 repeats x 500m, rest 2:1 or 3 mins
- post times & name in comment section so I can see