WOD

 11/4/19

Dissolved

Weightlifting

Tempo Back Squat (8x1)

70% of 1 Rep Max

5 seconds down, 6th second explode up

Metcon (AMRAP - Reps)

AMRAP 16 minutes

Split Reps evenly

4 Cal Row

4 Wall Ball (20/14)

4 DB 1 Arm Alt Snatch (70/50)

8 Cal Row

8 Wall Ball (20/14)

8 DB 1 Arm Alt Snatch (70/50)

16 Cal Row

16 Wall Ball (20/14)

16 DB 1 Arm Alt Snatch (70/50)

32 Cal Row

32 Wall Ball (20/14)

32 DB 1 Arm Alt Snatch (70/50)

64 Cal Row

64 Wall Ball (20/14)

64 DB 1 Arm Alt Snatch (70/50)

....double it and keep going.

 

Programs

 
 

COACHES

Stephanie Last
Owner

L1, L2,

CFKids

USAW L1

Robert Last
L1

Ryan Strohl
L1, L2

Billy Nash
L1, CF weightlifting

Kyle Last

Coach in Training

Charles Gilbert

Gymnastics Coach

L1

CF Gymnastics, CF Kids

Brand X Method and Advanced

Mike Breeden
L1

Kelsea Last
L1

Chris Schell
L1

Schedule

Monday - Friday

5:30 am

8:30 am

Noon

4:30 pm

5:30 pm

6:30 pm (Except on Fridays)

 

Saturday Community WOD

9:00-10:00 am

 

Sunday Open Gym

10:00 am-Noon

 
 

What is CrossFit?

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit's Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

 

CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

 

The CrossFit prescription is performing “functional movements that are constantly varied at high intensity.” CrossFit is a core strength and conditioning program. The CrossFit program is designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are as follows:

 

  • Cardiovascular and Respiratory Endurance

  • Stamina

  • Strength

  • Flexibility

  • Power

  • Speed

  • Coordination

  • Agility

  • Balance

  • Accuracy

 

The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:

Diet: lays the molecular foundations for fitness and health.

Metabolic Conditioning: builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.

Gymnastics: establishes functional capacity for body control and range of motion.

Weightlifting and Throwing: develop ability to control external objects and produce power.

Sport: applies fitness in competitive atmosphere with more randomized movements and skill mastery.

 

Courtesy of CrossFit Inc

 

© 2016 CrossFit Trison

10302 Cash Road Stafford 77477

Tel: 281-782-4965

crossfittrison@gmail.com