Wednesday, June 13, 2018

Tuesday, June 12, 2018
June 11, 2018
Thursday, June 14, 2018
June 13, 2018

Wednesday, June 13, 2018

Today is the last day of our Whole30!
Congratulations to our courageous members participated in this event!

4th of July News! 
Please check out the board →→→

If you are a newer member and don’t know…
Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members
to join in!  All are welcome to participate!

We have a Float Decorating day on the 3rd…
We walk in the Parade in the morning on the 4th…
→ …Followed by a gym-wide party in the afternoon!

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

Coming soon… Barbell Clinic with Pete ~ Bench Press ~ June 29th

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Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see above↑)

Mobility is Tomorrow at 5:30 PM!Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!
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Warm-up:
10 meter “slow” shuttles:
walking samson
over the hurdle

knees to chest
figure 4

10 Banded good mornings
3 Burpee broad jumps

The Deadlift
The Burpee (…not over bar)

Trainer-led Deadlift warm-up/5 sets:
#1 – Bar only x 10
Share bars at this point to save time…
#2 – Add weight – 3 reps 
#3 – Add weight – 3 reps 
#4 – Add weight – 3 reps 
#5 – working weight – 3 reps 

WOD: “Whole30 Post-test”
7 minute Ladder of:
Deadlifts
Bar-facing Burpees

Men use: 225#
Women use: 155#

Use the same weight and volume as you did on May 14th!
See if you can beat your score!

Post total reps…and any scaling

Scaling:
This WOD will follow a 1-1, 2-2, 3-3, etc., sequence for the 7 minutes. Scale the deadlift weight to a number that is heavy for you! Burpees may be scaled to walking up and back and/or stepping over the bar. Be sure to post your score in SugarWOD and note your improvement!

Core Training – Week 5/Session 2 (15 minutes)
1. GHD sit-ups
•Every 30 seconds for 5 minutes: 5-10 reps
2. Back extension hold
•Every 30 seconds for 5 minutes: 5-10 seconds
3. Hollow hold or Tuck hold
•Every 30 seconds for 5 minutes: maximum length

Recovery/Stretching:
Cobra to Child’s Pose
400 meter recovery walk with pinch grip or barbell carry
Foam Roll

 

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