Swim Clinic Today at 7am and 7pm at Northern York High School.
Sign up on Zenplanner under events. Believe me when I say I'll be the first one to ask for the inflatable arm floaties. I'm a horrible swimmer, and Scott and Jen put my worries to ease when I asked about being a beginner swimmer. So, please don't have that hold you back from joining us today. We're challenged with new movements and weights on a daily basis, and this will just be one more thing you will overcome. We'll see you out there!
Remember: the 6:15 Crossfit and Endurance class in the morning is cancelled, and the 6:15pm class is cancelled.
From Coach Hebe
"Tues: Swim clinic will be the CFE WOD. I will NOT be at the box Tuesday morning, I will be at the swim clinic, at 7:00AM. That being said, if anyone wants to do some running we can go over to the Northern track, after the swim clinic. There will be some sort of WOD with the swim clinic, so I will keep that in mind for running post clinic. More than likely we will do some easy cross country running and then some hill sprints.
TUES interval WOD to do on your own would be as follows.
4x200 @ R pace on table 2 of the Daniels running calculator OR take your mile time in seconds then subtract 15 from that and divide by eight. After each 200, do an EASY 200 jog.
4x400 same pace calculation as above. EASY 400 jog after each hard 400
4x200 exactly the same as the first set"
Sign up on Zenplanner under events. Believe me when I say I'll be the first one to ask for the inflatable arm floaties. I'm a horrible swimmer, and Scott and Jen put my worries to ease when I asked about being a beginner swimmer. So, please don't have that hold you back from joining us today. We're challenged with new movements and weights on a daily basis, and this will just be one more thing you will overcome. We'll see you out there!
Remember: the 6:15 Crossfit and Endurance class in the morning is cancelled, and the 6:15pm class is cancelled.
From Coach Hebe
"Tues: Swim clinic will be the CFE WOD. I will NOT be at the box Tuesday morning, I will be at the swim clinic, at 7:00AM. That being said, if anyone wants to do some running we can go over to the Northern track, after the swim clinic. There will be some sort of WOD with the swim clinic, so I will keep that in mind for running post clinic. More than likely we will do some easy cross country running and then some hill sprints.
TUES interval WOD to do on your own would be as follows.
4x200 @ R pace on table 2 of the Daniels running calculator OR take your mile time in seconds then subtract 15 from that and divide by eight. After each 200, do an EASY 200 jog.
4x400 same pace calculation as above. EASY 400 jog after each hard 400
4x200 exactly the same as the first set"
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Skill/Strength
Muscle Ups
Front Squat hold and lowers
Level 1: MU transitions + 5x 105% FS hold 10 seconds and negative
Level 2: 5 rounds: 3 UB MU's + 110% FS hold 15 Seconds and negative
Level 3: 5 Rounds: 5 strict UB MU's + 120% FS hold 15 seconds and negative
WOD
2 minutes on/1 minute off for 5 rounds (counting total reps) of:
3 Sumo Deadlift (225/155) (scale: 65%)
7 Burpees
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