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SN + Flight Simulator

Monday, June 11th, 2018

Happy Birthday Todd M, Sean Jones & Zack!

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WOD
SKILL/SWOD

3 Sets P.SN+ OHS
1x P.SN + 3x OHS @
50%
60%
70%

5 Sets Segmented SN:
1 Sec Pause at Knee
1 Sec Pause at Catch  @
70%
75%
80% x3

METCON

15’AMRAP 
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40..etc
all the way back down to  5 of UNBROKEN DU

Comp To: 9/29/17

 


RX+
SKILL/STRENGTH

Clean Technique
7 Sets:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
*Build to moderate load. Rest as needed between sets, but no more than 1 minute.

Squat Clean Thruster
On the Minute x 10:
1 Rep (Building in Weight)


METCON

Conditioning
For Time: 
21 Lat Bar Burpees
21 PC (135/95) 
15 Lat Bar Burpees
15 H.Sq.Cl. (135/95)
9 Lat Bar Burpees
9 Thr (135/95)

 


STRENGTH BIAS
SWOD

30 Air sq

SN
3×3 Sq Sn, climbing

BS
4×8 Climbing
4×6 ea leg Double KB/DB Split
squats

ACCESSORY

3 Rounds:
20 Single Leg Reverse Hyper
15 V-up passing WB from hands-tofeet
10 Gob Sq

Optional Bulletproofing:
5 Rounds
20 BB Russian Twist
20 Box Step-up-and-over (DB
Farmer Carry)
20 Hip Ext
20 GHD Sit-ups

METCON

AMRAP 5mins
WB 20/14 (goal = 100 reps +)


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!


NEWS & UPDATES

SMART TRAINING

CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

 

GORUCK
Screen Shot 2018-05-28 at 6.18.01 PM

Have you heard about GoRuck Constellation? Here are the deets:
The upcoming event date is Saturday, July 28th. Start time is 9am SHARP. Located at:

Team RWB Firebase
1110 West Platt Street, Tampa, FL

It’s a 6-hour event and costs just $80. All you need is yourself, a Ruck and survival supplies! This is an endurance driven 8+ mile event, which teaches you survival and SHTF-type skills all while wearing a weighted Ruck. Coaches Lilla, Leigh, Terry, Moana and a few Rebel athletes have already signed up. This is a great event that really challenges your mental and physical abilities. Sign up today! Ask Coach Lilla for details or click the link: https://www.goruck.com/event-13723/

yesterday's results

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