One of my favorite call-outs on Facebook is by Coach Wendy – she will be leading the NEW 3:30pm class on Mondays.
“Teachers, moms, dads, all of my friends, I want to invite all of you to my first official CrossFit class as a coach. It’s tomorrow from 3:30-4:30. It’s designed for all abilities, including you. We’ll focus on mobility, strength training, and metabolic conditioning. Bring the kids. They can get homework done before dinner and those evening games. Give yourself one hour devoted to you! Need help with scaling options, nutrition, mobility, etc. Just let us know. Wear exercise shoes and something comfortable. Let me know if you have any questions! Let’s get healthy together! You deserve it. ❤️
CrossFit Oakdale across from TL Davis”
Thanks Coach Wendy!!
We will do our second week of pressing. Here is how the protocol works: do 3 working sets of 3 shoulder press. There will likely be 2 warm up sets, and 3 working sets. These should not be maximal, just pressing to get ready for the work ahead. This should take about 7-8 minutes. Once you get the 3 sets done, transition into the complex 1 Push Press, 1 Push Jerk, 1 Split Jerk. Work on this complex for 15 minutes. The whole pressing section should take no more than 25 minutes.
Workout of the Day
Push Complex – Press, Jerk, Split
Build to a heavy set of the complex in 15 minutes
1 Left Hand DB Clean and Jerk
1 Right Hand DB Clean and Jerk
1 DB Front Rack Squat
Every round goes up by one.
Men 50, Ladies 35