Lots of great achievements over the past month- many of which resulted from our Monday night CrossFit Total training program. Work on strengthening deadlifts, back squats, and shoulder presses yields, (wait for it, wait for it, wait for it…) Gains in strength in deadlifts, back squats, and shoulder presses! We know from experience (and from common sense) that with specific, consistent work there are predictable improvements.
Somewhat more interesting are the improvements made across the board with constantly varied training that we normally do in group wods. This approach is similar to what we have been doing in the Wednesday night CrossFit Endurance, power and speed class. A wide spectrum of movements, time diamond and programming templates. And despite the varied approach, I predict some PRs in tonight’s “Helen” regardless of no truly specific focus. What has to come first is the consistency. Remember the mantra- show up, work hard, improve. Come to the 5pm class tonight and test “Helen.”
Or simply show up for the group class chipper… Work hard, and your PRs will come when we test something else.
Wednesday Chipper at 7 and 9am, again at 4 and 6pm.
For time, complete 30 reps each of:
Toes to bar
Box jumps 24/20″
Shoulder to overhead 40/30#DB
Pull ups
Burpees
Overhead walking lunges 20/15kg plate
Double unders
Post time and scaling to chalkboard/journals
