140613 – Alamo Getting Busy!
5:30 class wrapping up and 6:30 class warming up means a full house at Alamo! good thing the new layout is so nice!
Mobility: Hip Mobility and Ankle Mobility.
Skill Practice Warm Up: In teams of 3, spend 8 minutes (including warm up reps) working up to a max effort weighted pull up (strict). If you can’t do strict pull ups yet, see how many pull ups you can do with the smallest band possible.
Workout: Power Clean
1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)
Super Set: Between each set of power cleans, perform a set of 2 ‘high’ box jumps (whatever is ‘high’ for you). Focus on fully opening the hips (not necessarily trying to pull you legs up).
Metabolic Conditioning Workout:
1 mile run time trial (run a mile for time)
Novice: run as far as possible in 10 minutes (up to a mile)
Scaling Guide: 5 – 10 minutes. Scale up… GO FASTER.
Coaching Tips: Pace the first half so that you finish right ahead of your goal pace. For that reason, it is good to do two 800m laps so you can come back into the gym and see your time. If you are unsure of what pace you should run, start at about 70-80% of effort for the first ½ – ¾, then speed up toward the end.
Fight to use good POSE running form for as long as possible. Even if good technique doesn’t come natural to you, the practice will make you better. It will also slow you down a bit on the first part (helping you pace better), and you will lose less energy before the final push.
Compare To: 2014 – 01 – 06
Article: In honor of Friday the 13th – 13 CrossFit Gym Etiquette Rules Everyone Should Know