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8.17.16 Workout of the Day

ryan Baggott
Aug 17, 2016
2 min read

Happy Birthday Lisa L! Get your butt outta the bars and back to class will ya..it ain't funny! Happy Birthday girl!

All Athletes...If any of you have ever had/have any interest in running a 5k race (or just want to accomplish this goal), please come to class today. With summer coming to an end, there are many scheduled races in the area that will be hosted. Today, we are going to help you run more efficiently, by incorporating the Pose Method of Running. We would like to educate all of our members on the proper running mechanics. Upon completion of some drills, we will hit the pavement. Yes, we will have many scaling distances from those that are not willing (or capable yet) to complete this distance of 3.1 miles. As you read this, I'm sure the vast majority of you might be a bit hesitant to come to class. Excuses like.. I can't run that far, my knees hurt. I'm hungover, running that far is stupid. Well, my answer is Bullsh*t! You are ALL capable. Period. Our goal is for each and every one of you to get better every day. Come to class, learn these proper mechanics and you will feel much better about yourself after completing this run. Please be on time, wear your running shoes, hat, and your iPod, . Let's gets some real times today and have some fun with this!

-Martin

Schedule

CrossFit

5:30- Martin

8:15- Martin

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45- Amber

7:15-Brandon

8:30- Amber

9:30- Martin

12:30- Mark

5:00-Martin

6:00- Trey

7:00- Trey

CrossFit

General WU: Coaches Choice

Specific WU: In 8 minutes complete:

10 barbell DL+15 good morning+

3x5 ascending to Set 1 weight

Strength: In 15 minute Hit a NEW 1 RM!

Bring your game today!!

Deadlift: *Set 1 – 5 reps @ 75-80% *Set 2 – 5 reps @ 80-85% *Set 3 – 3 rep @ 85-90% *Set 4 – 3 reps @ 80-85% *Set 5 – 1 reps @ 85-90% *Set 6 – 1 rep @ 90+%