Thursday: April 24, 2014

Thursday: April 24, 2014

Thursday: April 24, 2014

So lately I’ve been getting back into doing PT [personalized training sesh’s] at the gym. This used to be kinda my thing years ago & for whatever reason I hadn’t done them in a few years.

Then Tarah approached me about helping her take it to the next level with some 1 on 1 sessions. See – she’s got some big goals….and wants to get there fast so we set up a weekly 1 on 1 appointment. As for me? I was actually pretty stoked to get back in the PT game…and glad that Tarah got one of my 3 PT spots in the week!

After the first sesh she sent me this; ‘The amazing knowledge bombs I just received today are worth their weight in gold! Reality check and progressive learning!’  Kinda MADE…MY…DAY!

So I figured it was time for me to return the favor…

Tara’s been with us for a few years now and she’ll be the first to tell you that she wasn’t a ‘CrossFit natural’.  I still remember Coach Dan having to convince her to clean like 90# [her current PR is 150#].

But she’s probably one of the most coachable & attentive people I’ve coached…which really makes our PT sessions super fun. She trains diligently & consistently…has stepped up her game & started doing competitions. She’s also a killer ITP’er & is going to make a great coach some day…you know…from being so attentive & engaged every step of the way.

So when you see Tarah around the box give her a big High 5 for all the awesomeness she’s a part of…ask her some coaching questions to keep her on her toes [gotta stay humbled & sharp ya know!] – and then see what you can learn from her approach to reaching all of her fitness goals & apply them yourself!

 

Thursday’s Training:

Fitness Only: 6:30pm

Pre-skill: Anaerobic: 150m row x3
Skill: Push Press – sets of 8 reps for 10 minutes

WOD: 12 min AMRAP
8x DB Push Press
8x Burpee
16x Sit Up

Fitness/Performance

Note [Sport is at 4:30pm today with Firebreathers]

Ax4-5 sets.

A1. Front Squat to a heavy triple at 31×1 tempo rest 30 seconds after each set

-note; work driving out of the bottom – get all the way down try not to just break parallel.

A2. DB Bent Over Row x8; 30×1 rest 90 seconds

 

B. 5 rounds for time

8x Push Press [Fitness; DB Performance; BB]

8x Burpees

8x Toes to Bar [Fitness – hanging knee raises]

 

CF Football [5:30am]

Strength: Power Clean 5×3 – working up in weight

Accessory: Press 3×5 across+5# previous week

WOD: 4 sets for time; high output

10x Heavy Power Clean + Thruster [or squat clean thruster -same weight/bar!]

10x Burpees

rest 1 min after each round

 

And as part of ‘Recovery’ week – here’ a GREAT video for those of you who have problems with the Front Squat & having a good rack position! Try it before class!