October 6 2016
Coach David achieved his CrossFit Level 2 Trainer status over the weekend at Rogue Fitness in Columbus and received some incredible insight and feedback that he will be utilizing going forward in our programming and coaching! Small world moment: the handsome bald man in front of him in the black shirt is Pete, with whom he received his Level 1 status in Virginia 5 years ago. Pete and Adam (the strong Army vet in red to his left) are both coaches at APC in Wadsworth, the CrossFit gym at which Coach David started his CrossFit journey and David had the honor of coaching alongside and leading these 2 great men. The weekend was grueling, but altogether so beneficial and David is excited to share all the great stuff he learned with all of you!
Also, this is the last day to guarantee your shirt for the upcoming Graham Holmberg Training Seminar on Saturday, October 15th from 1 to 4PM. Use this link to register!
5×3 at 75% 1RM
*Work towards establishing a 1RM if you don’t currently have it.*
You can work off of the rig. Take some time mobilizing beforehand.
5 rounds, each round for time, of:
20 Wall Balls, 20/14 lbs, 10/9 ft
Rest 2 mins between each round.
CRX: 20/14 lbs WallBall to 10/9 ft target and T2B
FRX: Pick weight for Wall Ball (good depth and target height) and either Hanging Knee Raises (controlled) or V-Ups from the ground.
Goal: Try to finish each round between 2 and 3 minutes.
We’re looking for quality reps during the Wall Balls and core-driven toes to bar or hanging knee raises. Do your best to control the swing and motivate the movement from your belly and hips.