12 Mar 2012
Tuesday March 13th
SQUAT – because somewhere in China a nine year old is warming up with your max.
Today’s Strength Element:
Athletes with less than 6 months lifting experience
BackSquat 9, 6, 3, 9, 6, 3 (second wave should be a little heavier than the first)
Shoulder Press 5, 5, 5
Athletes with more than 6 months lifting experience
Back Squat 3, 2, 1, 3, 2, 1 (second wave should be a little heavier than the first)
Shoulder Press 2, 2, 2
Today’s Finisher (optional): Coaches, if possible, budget 12 min at the end of class to play with some partner resisted runs.
Athletes, take a few rounds to ease into the sprints. If your Achilles are cranky, sit this out.
A
11 Mar 2012
Pump Iron
Awesome. Just…awesome.
Today’s Warm up :
Fun with TGU’s – Coach’s choice
Today’s Skill/Strength Element:
Muscle Snatch+Power Snatch+Squat Snatch
4-5 working sets
Focus on knees drifting back during the first pull;
knees getting under the bar at mid thigh;
and an aggressive extension of the hip, knee, and ankle to finish the second pull.
Today’s Workout:
18, 12, 6
Power Snatch (95/65)
Pullups
A
11 Mar 2012
Project Endurance – Week 7
Watching this video amazes me – Usain Bolt is such a dominant sprinter. If you stop being amazed for just a minute though and just watch his technique then you will see many of the things we’ve been talking about the past 6 weeks. The lean, the hamstring pull, the speed at which be pulls his feet off the ground. It’s textbook and beautiful.
I took some video this past weekend and I’m planning to bring it in on Saturday so that we can have a look and break down some technique. Be there or be square!
Post up your results from this week!
09 Mar 2012
Reminder: Class Schedule Change This Weekend
Yet another reason to take your fish oil:
There is a CrossFit Level 1 certification at our school all weekend, so there won’t be any on-site classes Saturday. However, come down to Wreck Beach at UBC. Meet at the top of the stairs at 11 am for a Eunice-run stairs WOD. Rain or shine!
After the stairs, we’re heading to Hillcrest to sit in the hot tub and sauna, so bring your bathing suits if you’re into it.
Sunday: One 6 pm class only
WOD: Make up day.
Priority: Games Open if you haven’t done it!
18 minute AMRAP:
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar
EUNICE
