Author: Jade

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY –…

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1) Every 1:30 x 10 sets: 2 Strict Press @ 50% + Moderate Band Tension Weight and band tension should stay fixed for all 10 sets. Goal is speed on the bar. Make sure there is not too much tension. We suggest using a single band attached to the pins, and over the next 3 weeks you can move the pins lower and lower to add small amounts of band tension. Add a small amount of band tension over last week. 2) Clean Grip Bench Press: 6 sets of 6 Start at a moderate weight and build to a heavy set for the day. Rest 2-3 minutes between sets. 3) 3…

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets:  1 Snatch High-Pull + 1 Hang Muscle Snatch + 1 Pause Overhead Squat (5 seconds) Start light, use this as warm-up and positioning work to get you moving. Sit as deep as you can into the squat and hold for a full 5 seconds. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Snatch Push Press + 1 Overhead Squat Continue to build loading from the Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hang Snatch Continue to build loading from Part…