We have LOTs of outdoor workout space

Wednesday 160608 Three Rounder

“Be impressed by intensity, not volume” – Greg Glassman.  What does he mean by this and why do we deem it worthy enough to have it posted in the Hut?  It means that training at a very percentage of all out capacity is not only beneficial… but it is even MORE beneficial than doing more work at lower levels of output for developing a general base of physical fitness.

By going “hard and short” (high intensity for short duration) we can build a great engine and make gains in strength and power more effectively and more efficiently than using long slow distance.  With high intensity training- we get not only the short and fast type of fitness (sprints and intervals) but we also get associated crossover into longer tests of fitness (like a 5k run or row and even all day events).  “Intensity is the independent variable most commonly associated with maximizing the favorable rate of return in response to exercise.”– another Glassman truth.

Interested in more on the topic of intensity and CrossFit training- read THIS.

Last week’s bench press – row couplet. It took a lot of effort to bring the intensity for each of the three sets! Rocky takes a few minutes to create the mood before hitting the next set

Wednesday’s WOD at 7 and 9am, 4 and 6pm. Midday open gym at noon. 5pm Row Series, session 2
Three rounds for time of:
20 DB snatch (40/25#)- both bells on ground. Alternate arms as desired
25 floor press (same weight)
30 scott ups (25/10kg bumper plate)
Post time and scaling to chalkboard/journals

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