Wednesday: Benchmark Day

Wednesday: Benchmark Day

Wednesday: Benchmark Day

They started off as newbies. I remember doing each of their intakes – whether it was after a class or after a 1 on 1. Each of them were new to CrossFit each of them had their own goals. They’ve stuck with it for a few years now reaped the benefits of hard and consistent training and turned CrossFit from a workout into their lifestyle.

Who am I talking about? And why am I so excited when I talk about it?

I’m talking about our first group of ITP aka our Instructor Training Program! I’m proud to announce that Katie Dizzle Dan and Logan have all passed their Level 2 CrossFit exam and have graduated to Level 3 Coaches in the High Voltage ITP. Can I get a ‘Yeah Buddy’?!

For those that don’t know this is quite an accomplishment. We’ve put them through the ringer for months and months drilling them on all aspects of CrossFit coaching assessment and proper movement progressions.

Now they’re not done yet they still have more to learn…but expect to see even more of their awesomeness in your training sessions. And as always ask them tons of questions. It keeps them on their toes…AND they’re ready for it. Ever Ready.

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. 400m Run

  • 3 rounds
  • 3 minute rest after each run
 Skill: Deadlift

  • Sets of 3; Up and Down! Focus on control.
B.  WOD: “Diane”

  • 21-15-9 of:
  • Deadlift (225/155)
  • HSPU
WOD: 21-15-9 Reps for Time:

  • Deadlift
  • ‘Brains’ (burpee with 2 push ups @ 2 squats)
  • Focus on the Points of Performance for the deadlift despite fatigue.