CrossFit has done so much for so many people, including many of us. Its accessibility to the masses and infinite scalability allows for anyone to try it. We believe 100% in the methodology of CrossFit, but we also know that group classes have certain limitations.
Personal training also comes with pros and cons, but can be extremely effective for many people. Personal training can allow you to attack your specific goals more directly with someone there to help keep you accountable. It can help us set measurable goals and allow us to provide long-term modifications and mobility drills, if we are working with previous injuries. On the other side, personal training can be expensive. Additionally, it can pull us out of the group classes that we’ve all come to love in CrossFit.
We’ve decided to try a 3-month pilot option that combines the two training options. From January-March you can meet with the coach of your choice for a single personal training session at a discounted rate. This session will be intended to direct you towards your specific goals, whatever those may be. This could include gaining mobility or strength, working on gymnastics skills, Olympic lifting, or weight loss/gain. This option is not for everyone. Certain goals may take more specific programming or attention than 1 hour per month, so this may be a first step for some. Our intent here is to give more direction to implement in open gym or regular classes so that everyone is actively chasing their goals. Our normal personal training rates vary from $55-$75 per hour. Anyone interested in the 3-month pilot will meet with their specific coach once a month, for one hour at $40 a session, which will be added onto your normal monthly payments.
Coaches participating in the pilot include:
Tyler, Bre, Chase, Chris, Holly, Marie, Kody & Kyle
You may contact the coach you plan on working with or Kyle for more information.
*Each coach will be taking on a maximum of 5 athletes*
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds – :30 Each
Alternating DB Clean & Jerks
Burpees
Inchworms
Russian Twists (DB optional)
RD 1 – Frog Stretch RD 2 – Sphynx Stretch
Strength: 14 Mins
Clean & Jerk Cycling
Min 1: 8 @ 50% Touch n’ Go Reps (only this set)
Min 3: 6 @ 60%
Min 5: 6 @ 70%
Min 7: 10 @ 50%
Min 9: 8 @ 50%
*Finish all reps within 60 seconds
Mobility: 5 Mins
2 Min / Side LAX Roll Glutes
Metcon: 18 Min Cap
3 Rounds for time:
10/Side Hang DB Cleans (50/35) *alternating is optional
35 Sit Ups
400 M Run
LEGCEMBER
3×10 Supersets
10 / Leg Weighted Step Ups
5 Eccentric Hamstring Curls
Elite Competition Class
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
Jerk
On the Minute x 10:
1 Push Jerk + 1 Split Jerk
Body Armor
3 Giant Sets:
8 Bench Press
Max Strict Chest to Bar Pull-ups
20 Weighted Sit-ups
Rest 2 Minutes
Bike Conditioning
12 Minute Effort
Rest 3 Minutes
9 Minute Effort
Rest 3 Minutes
6 Minute Effort
Aim is to hold to three challenging paces, naturally growing in intensity as we move.
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 10:30 (7 sets):
Snatch x 1 rep @ 83-86%
Focus on consistency today. Make every rep as sharp as possible.
C.
Every 90 seconds, for 12 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep @ 80-83%
Focus on consistency today. Make every rep as sharp as possible.
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 = 1 rep @ 90%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 90-95%
*Set 4 = 2 reps @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%
E.
In 10 minutes, build to a 3-RM Push Press
Performance Power Train
Friday, DEC 21th, 2018
Pre-Flight: standard issue leg day
Jet Fuel:
500m row
Fast feet drills https://youtu.be/mX00T4uuPtI
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 2 Position Deadlift, Front Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
10×3 @50%
Front Squat
7×2 @65%
GainCity:
-SIngle arm rdl https://youtu.be/ooA4mOgdbCQ
4×12 each
-Seated box jumps
5×5 max height
**start seated, jump as high as possible in one motion**
Afterburner (optional):
100 cal row
Rest 2 min
100 Air Squats
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SABADO GIGANTE
10 Rounds:
2 Sandbag over bar (chest height)
50ft Back rack walk @1.5 bodyweight
5 squats @1.5 bw
10 Pushups
**Bar the sandbag goes over is the same bar squatted with. 25ft down, 25ft back. Upon returning to the rack, before racking the bar, perform 5 squats. Then finish the round with 10 pushups**
