High Power Pace – CFS

May 24th, 2016

Category: CrossFit

High Power Pace – CFS

kim double unders

Looking to recover just by lounging in a chair – NormaTech Recovery System is available for use and can be found in the Under Armour bag located on the bottom shelf of the shelves in Southie Green. Just make sure you clean it and place it back after using!

Norma Tech Recovery

Norma Tech Recovery

Skill
Single Arm Bent Over Row

Strength
Back Squat
5-5-5-5 @80% of 1 RM
-Between sets complete 5 DB or KB bent over rows on each side

WOD
3 Rounds
20 Calorie Row
20 Box Jumps
20 Wallballs
20 Toes to Bar
Rest 1 Minute

Level 2- 15 Reps
Level 1- 10 reps

– Coaches Tip –
Rounds should be fast and unbroken or very close to unbroken. If you cannot keep up a high power pace scale the reps!

Conditioning Class: WOD
Every 3 minutes for 15 minutes:
Run 400m

Rest 3 minutes

Every 2 minutes for 10 minutes:
Run 200m

Rest 2 minutes

Every minute for 5 minutes:
Run 100m

Conditioning Class: Core
Tabata AbMat Sit up
ADV: GHD Sit ups

DISCUSSION 13 Comments

  1. Ryan Gould 05/25/2016 at 4:07 pm

    BS: 195×5….getting there
    WOD: 15:12 L2 (moved through everything pretty good, T2Bs got sloooow)

  2. Joel 05/25/2016 at 1:53 am

    Back Squat: 185x5x5
    WOD: 15:04 (15s) Rowing to box jumps is a deadly combo for me

  3. jason barrow 05/25/2016 at 12:56 am

    Strong LOL at Thomas creepin on ah come up in the background of the pic.

    Squat: 225x5x4 (skipped a set, no shame) [Edit: maybe I didn’t skip a set, site says 4, I swear white board said 5 sets.]
    WOD: 14:53 Rx
    Through the first round I had thoughts that I could hang with Sprinks, the 2nd round put me in my place.
    Really impressed/psyched on the newer 7PM crew members’ progress. Stacy and O’Connor banging out toes to bar sets. It took me a lot longer to be able to do that…

  4. Chad Michael 05/24/2016 at 10:46 pm

    BS: 265×3, 275×2
    WOD: 12:38 RX

  5. Jule 05/24/2016 at 6:52 pm

    BS: 205#
    WOD: 16:43 Rx

  6. Sean Flannery 05/24/2016 at 4:36 pm

    BS:260#
    Row:90#
    WOD: 13:43 Rx

  7. Mullins 05/24/2016 at 2:11 pm

    Strength: 315#
    WOD: 13:54

  8. Crowley 05/24/2016 at 1:58 pm

    no back squat today
    row: up to 65#
    wod: 12:57 rx

  9. Brian M. Maser 05/24/2016 at 1:56 pm

    BS: worked up to 225#
    Row: 65#
    WOD: 13:52 Rx

  10. Nick Alonso 05/24/2016 at 1:35 pm

    BS: 245#
    WOD: 16:58 Rx

  11. Kurt 05/24/2016 at 1:18 pm

    Strength: 215#
    Row: 55# across
    WOD: 16:30 Rx
    Post-WOD split jerk up to 235# and bench 4×5 at 215# (so much for being a well-rounded athlete with a bench = squat…)

  12. Frawls 05/24/2016 at 12:59 pm

    Squat: 225×4 ran out of time.
    Row: up to 65#
    WOD: 14:34 w/ GHD

  13. Marc Piccuirro 05/24/2016 at 11:23 am

    Squat: 315 across, kept up with beast mode Mullins
    Row: up to 65
    WOD: 14:33, couldn’t keep up with beast mode mullins