FRI 08.22.14 Quarterly Progress Checks

All happy faces on the 1st  leg of a 400m double medball carry.

All happy faces on the 1st leg of a 400m double medball carry.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Postactivation Potentiation (PAP)

A Brief Review: by Roxanne Horwath and Len Kravitz, Ph.D
The underlying principle surrounding PAP is that prior heavy loading induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last from five-to-thirty minutes. The PAP phenomenon can potentially maximize performance of explosive based activities such as weightlifting, sprinting, jumping and throwing activities… (read more here).

Workout of the Day (WOD)

A. Thruster Complex: In 10 minutes work up to a heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

And coming Saturday…

Partner Benchmark WOD: Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24″/20″ (Step downs only)
30 Wall ball shots, 20#/14# to 10′

For box jumps & wall balls, one person is working at a time. Partners must complete each 400m run together. Box jumps & wall balls cannot start until all team members are inside from each run.

Post time to complete WOD Ex. 22:55

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