Nation wide paleo challenge starts Monday!!! Watch this video
if you're doing this challenge, you're responsible for yourself so make sure
you know what you need to do!
WOD
4 Min AMRAP
8 KB snatches
8 Hollow rocks
Rest 2 mins
4 Min AMRAP
200m Row
30 DU's
Rest 2 Mins
4 Min AMRAP
40 m farmers carry(AHAP)
10 m broad Jumps
Don't Forget!
Mobility WOD Sun 10am
Strength: A note from all the coaches
We all want to be strong, get stronger, see our 1RM sky rocket however that's not going to happen skipping strength days and then attempting a 1RM when I'm not looking when you do decide to come in.
SO WRONG.
We don't get stronger by 1RM attempts. PERIOD. If you think that, you are wrong.....
That's why you have coaches programming workouts for you with the goals being to help you not only get stronger, but faster, endurance gains, FORM and safety.
We program for a reason, it's not as random and a lot of you think. Programming takes time and thought. So when we do strength days with a % or we tell you we want you lifting the same weight for all sets you need to listen. There's a time and place to lift a 1RM, or to failure and those times will be given to you. But when they are not, and we see you doing this it's really frustrating as a coach. If you want to get stronger, and limit injury follow the programming. Stop comparing yourself to others in your class, focus on your ability and stay consistent and the strength will come!
Side note: please make sure that you are recording your lifts, 1RM/3RM/5RM and for those of you that are new and haven't had the chance to do these lifts yet, record what you use during WOD's and then take notes about how it feels. All these things will determine the weights that you use during our strength workouts. You can record with a journal/app/WODlog....just write it down somewhere!
Don't Forget!
Mobility WOD Sun 10am
Strength: A note from all the coaches
We all want to be strong, get stronger, see our 1RM sky rocket however that's not going to happen skipping strength days and then attempting a 1RM when I'm not looking when you do decide to come in.
SO WRONG.
We don't get stronger by 1RM attempts. PERIOD. If you think that, you are wrong.....
That's why you have coaches programming workouts for you with the goals being to help you not only get stronger, but faster, endurance gains, FORM and safety.
We program for a reason, it's not as random and a lot of you think. Programming takes time and thought. So when we do strength days with a % or we tell you we want you lifting the same weight for all sets you need to listen. There's a time and place to lift a 1RM, or to failure and those times will be given to you. But when they are not, and we see you doing this it's really frustrating as a coach. If you want to get stronger, and limit injury follow the programming. Stop comparing yourself to others in your class, focus on your ability and stay consistent and the strength will come!
Side note: please make sure that you are recording your lifts, 1RM/3RM/5RM and for those of you that are new and haven't had the chance to do these lifts yet, record what you use during WOD's and then take notes about how it feels. All these things will determine the weights that you use during our strength workouts. You can record with a journal/app/WODlog....just write it down somewhere!
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