Wednesday WOD

CrossfitXclusive

Lift Heavy Shit

 

 

 

 

 

 

 

 

 

**No noon class today**

Jon Gilson’s 5 truths about training:
 
1.) You will not get stronger without overload.This one is simple. Training has two guiding principles–volume and intensity. The first refers to the number of repetitions performed, while the second refers to the relative demand those repetitions place on the body. Over time, you must expose your body to gradually increasing volume in order to reap fitness benefits. You must keep intensity high throughout. I like to track this in my workout log by recording the total amount of weight lifted in any session divided by the number of repetitions performed in that session. This calculation gives an average weight per repetition. This number must increase over time, or you’re just spinning your wheels. (…)
 
To read Full Article Click HERE

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 **Saturday March 2 – 10 am class will be changed to 11 am**
**Every Saturday for the next 5 weeks (Starting Saturday March 9) there will be the Regular 10 am class and an 11 am class for the CrossFit Games Open participants only**
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Group Dynamic Mobility – 7 min
 
Light strength WU -7 min
 
WOD
 
AMRAP in 3 min:
 
Deadlifts (185/135#)
 
**Rest 2 min**
 
AMRAP in 3 min:
 
Power Cleans (135/95#)
 
**Rest 2 min**
 
AMRAP in 3 min:

 Thrusters (135/95#)

 
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REMINDER
 
**March Break Schedule**
 
Friday March 1: 6 am, 12 pm, 5 pm
Saturday March 2: 11 am
Monday March 4 – Friday March 8: 6 am, 12 pm, 5 pm
 
Classes open to 20 people per class.
 
Classes with Coach O. I will be away on vacation.
 
This entry was posted on Wednesday, February 27th, 2013 at 4:00 am. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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