This is the first, and arguably the most important piece in CrossFit SoFla’s Manifesto. The only way for all of us (coaches and athletes alike) to be successful is to be on the constant pursuit of improvement.
In CrossFit SoFla’s first challenge (The Fit Pilgrim) the group as a whole lost over 25 pounds, tons of inches, and reached several PRs. Be a part of The Pursuit, and you too can attain this kind of success.
Are you ready for success in 2014? Are you HUNGRY for change? Then GO AFTER IT. Go on The Pursuit.
Happy Thursday! Here are today’s coach’s notes…
Add 5 lbs to your last 3×5.
Today’s WOD is a partner chipper. Only one person may work at a time. Break the reps up however you want, and notice that there is a 26 minute time cap. Today we are testing some endurance…
Happy Wednesday! Here are today’s coach’s notes…
Check out this video from CrossFit Ireland on the Power Clean.
For the WOD today, you have a 14 minute time cap. This means that each round can take you no more than about 4.5 minutes. You are going to have to move very quickly to make this happen. Remember that if you cannot perform DU’s, complete 3x that number in singles.
Happy Tuesday! Here are today’s coach’s notes…
Add 5 pounds to your last 3×5 shoulder press.
For the WOD, plan on making it nasty. Your intervals should be ALL OUT for 30 seconds (with awesome form, of course) and you should be begging for it to be over. Get to that sensation, and you will get the type of response we want you to get. Scale the KB appropriately so that you can move quickly with it.