Wednesday: Using your Fitness

Wednesday: Using your Fitness

Wednesday: Using your Fitness

This past weekend we had our first Adventure WOD. I went on a hike with my favorite group of people on the planet: CrossFit High Voltage’s Volts and Vixens.

It was nice to go out and feel my legs in an environment different than the box. Hiking the trail and doing the WOD at the top gave me a chance to feel how my legs and stamina have developed over my time training here.

It’salso important to remember that your shape and conditioning is always improving. You are developing new strengths every day and if you don’t shake up how and when you use them then you are missing an important piece of the complete CrossFit puzzle.

So go out and play some basketball at the park go for a run on the beach or maybe even a hike! You will be satisfied in feeling how much better you are at those activities and have proof of the improvements in your body.

Ready to Squat Heavy? We are Ever Ready!

 

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. Murph Prep Day 3/301 Mile Run for time Skill:

  • Pose Running
  • 800m Run for time
B. Tower of Power

  • Back Squats
  • 1 Minute of Work rest 3 minutes
  • 135/85# (1 point per rep)
  • 185/115# (3 points per rep)
  • 225/135# (7 points per rep)
  • 185/115# (3 points per rep)
  • 135/85# (1 point per rep)
Scale Weight as needed but keep the jumps proportional.
Ex: 45/65/85/65/45
33/43/53/43/33
WOD: 5 Rounds for time

  • 10x KB Swings
  • 10x Push Ups
  • 50 Jump Rope Passes
  • Run 200 Meters