Week of 3/24 – 3/30

Screen Shot 2014-03-23 at 5.35.45 PM
Had the pleasure of meeting Suzanne Pinto this morning at Oly class. She is visiting us for a month or so from Boulder, CO. If you don’t already know…she rowed across the Atlantic from the Canary Islands to Barbados with a team of 14 in 44 days…..And with that we are working on a 2014  goals board all gridded out with a slot for an “in the gym goal” and more importantly an “outside the gym goal”. What do you want to do this year?


Max Effort Monday 3/24

WOD

20 Mins to 1RM Clean and Jerk

or

6x Max Reps KB Swing Clean & Jerk
*KBs as heavy as possible with good form – 2 mins Rest between Sets

Foundational

Hang Clean and Jerk Movement Exploration or KB option.

then

Pick 1. and complete as fast as possible
2K Row
2K Ski
10 Min AD (for Cals)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Tuesday 3/25

WOD & Foundational

12 Min Farmer Carry Relay w Partner

* 5 Burpee Penalty When Switching

then

20 Min Ladder 1-2-3-4-5-6 etc
Handstand Push-ups (or MOD w/abmats, pike HSPU, hard push-up)
DH Pull-ups/Chin-ups
Heavy Goblet Lunges (per side)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 3/26

WOD

15 Mins to a 3 RM Overhead Squat

Foundational

Explore the movement in ascending sets of 7-10 reps to get volume

then

with a partner
100 Plate Burpees or KB Headcutters (Players choice but coaches pick weight)
Pacer: 30 Russian Swings

if time allows….

6 Min or 6 Rep per person Helltrack

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 3/27

WOD & Foundational

Surprise Benchmark…”you don’t want to miss it” – Ulysses S. Grant

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 3/28

WOD & Foundational

15 mins to a 5 RM Bench Press

then (or Vice Versa)

Crossfit Opens 14.5 ???????
To Be Determined

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 3/29

Coaches Choice

Sunday 3/30

10 AM OLY Class = Clean & Jerk… Warm-up then 30 Single Reps at 75% of Mondays #

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