Thursday, January 19, 2017

Power CrossFit – CrossFit

Today is the anniversary of one of the best days of my life. HAPPY BIRTHDAY Owen Clayton Gaidry!

ROMWOD

WOW! What a great start to this new year!!! So many new faces have joined our PC family. Shout out to all my veteran people for being kind, helpful and most importantly welcoming. We all know it is not easy walking through those doors for the first time. I am SO glad you all did!

NOW STRETCH! I AM 100% SURE THAT EVERYONE IS SORE!!!!!!

CORE WORK

TABATA

Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

Workout hard for 20 seconds

Rest for 10 seconds

Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.

Metcon (AMRAP – Reps)

16 MINUTE TABATA:

8rds-Russian twist (30/20#)

8rds-Partnered Sit-Ups (30/20#)

8rds-Ballslams (30/20#)

8rds-Planks

MAKE UP DAY

If you missed a benchmark WOD that will be retested in two months or missed a WOD during the week then make it up.

GOAT WORK

Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

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