6.10.16 Workout of the Day

Coach Profile: Erik Olson

Age: 40

Birthplace: New Canaan, CT

Job: Technology Services Manager at BFG Communications and loves answering computer questions.

Unknown Fact #1 Erik gets to gym every morning at 4:30 to help set up both gyms. Thank you Erik.

Unknown Fact #2 Erik auditioned to be a contestant on VH1's Season 1 Naked Dating, but didn't make it. Weird but true.

Unknown Fact #3 When not chauffeuring Pratt Reed around, Erik can be found nightly, wearing sunglasses while driving the hearse for Savannah Ghost Tours. Again, weird but true.

Crossfit

General WU: Coaches Choice

Specific WU: 3x3 ascending to FS weight

Strength: Front Squat Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep @ 90% Set 6: 1 rep @95% Set 7: 1 rep @101% Set 8: 1 rep @ 101+% Rest 2 minutes between sets

WOD 1: Five rounds for time of: Row 250 Meters 15 Pull-Ups 15 Wall Ball Shots (20/14 lbs)

ICT

General WU: Coaches Choice

Specific WU: In 5 minutes complete :

2 min DUB practice plus 10 reps/movement

WOD 1: 24 min EMOM (:40/20)

min 1: DUBS..Practice.practice.practice!

min 2: Prone plank on rings

min 3: KB SDHP (53/35)

Min 4: Resistance band squat jumps

Cooldown: 600 m run (state of mind)

300 m at 80%

300 m at conversation pace