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WOD Programming – Week of 3/7/22

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Monday

Every 1:30 for 7 Rounds

6-10 Bench Press

Or…

Repeat Open Workout 22.2

10 Min Up-Ladder

3 American Kettlebell Swings

3 Hand Release Push-Ups

** Add 3 reps every round (e.g. 3-3,6-6,9-9, etc.)

Tuesday

EMOM x 10

M1: 15/12 Calorie Bike

M2: 1 Legless Rope Climb+1 Rope Climb/2 Rope Climbs/4 Rope Get-ups

** Rest 5 mins **

EMOM x 10

M1: 100m run

M2: 10-15 Banded strict pull ups

** Rest 5 mins **

For time

100 Slam Balls

Wednesday

PARTNER FUN!

100 Goblet Squats, athlete’s choice

100 TRX Knee Tucks

100 Ab Mat Sit-Ups

100 Double DB Snatches, 35/20

100 Double DB Push Press, 35/20

100 Ring/TRX Rows

Thursday

5 Rounds

1000m Bike, paced

400m Run

1000m Bike

Rest 3 Minutes between efforts.

Friday

TBD – CrossFit Open WOD 22.3

Saturday

TBD

Sunday

Go outdoors and use your fitness.

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After recently moving to Colorado, I joined the Intensity Park Meadows family in December 2017. I believe the athlete’s success is my success. My greatest satisfaction as a coach is to see that moment of clarity in an athlete’s eyes. My goal is to help people safely improve their movement for long term health and to have fun during the process. I frequently reflect on my fitness hierarchy of “Stability > Mobility > Technique > Intensity > Volume”.

I was never involved with organized sports during my youth; skateboarding was my sport of choice. Much later in life, I was inspired to be more active after a conversation with a friend who had recently finished the Boston Marathon. Deciding to enter short distance triathlons, and without a swimming background, the jump to athletics was fairly arduous. On a whim, I was given an article from a local newspaper regarding Crossfit Endurance. After one Endurance class consisting of rowing, push presses, and lunges, I was hooked. It wasn’t until a year later that I jumped into formal Crossfit classes. My first WOD – Murph.

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