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Tuesday January 24, 2012

The 400m track was dry for the first time in weeks. We hit the pavement with “Atrium of Pain’!

How’s CrossFit working for you? I’ve been training the PoCo Pirates Midget A2 Hockey Team for about 12 weeks. last week I asked their coach how they were doing. Number 1 in the league. He says “We’re a third period hockey team now.” Did that ever make me feel good! When other teams were coasting, the CrossFit-trained hockey team has still got a lot of fuel left in the stamina tank.

Today’s Workout:

Three or Four sets of:
Front-Racked (Using a bar or dowel) Alternating Reverse Lunges x 8-10 reps each leg (Mind your neighbor!)
Rest 90 seconds
Supinated-Grip Pull-Ups (Palms facing you) x Max reps
Rest 90 seconds

Fitness

Seven rounds for time of:
15 to 75 pound Front squat, 7 reps
7 Assisted Pull-ups

Performance

Seven rounds for time of:
125/85 pound Front squat, 7 reps
7  pull-ups

or

Five rounds for time of:
165/125 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Prescribed

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




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