Announcements
Great job for all the progress during our Row and Burpee Cycle. I noticed a lot of people moving faster on the burpees in particular. This is likely due to better technique but also increased muscle endurance in that movement pattern.
So good to see.
The next cycle is all about Lungs! Imagine the feeling of the Row/Burpee Workout, but not breathing as hard or having more in the tank.
This next cycle will see a lot more Crossfit Style training, workouts that have similar feel to the open and quarter finals type workouts.
We are looking into class time changes, to ensure classes are not as full which will in turn, bring up the quality of all the sessions, which we will announce soon.
After the survey – I know many did not get the email, Wodify timed out because we have soo many fantastic members for it to get through 😉 – This month we will be looking into feedback given and making adjustments accordingly.
As always, give me a shout if you have any questions, concerns or feedback
Rob
Train West Van – CrossFit
Warm Up (No Measure)
Athletes Warming up on Machines in Groups of 4 – WOD Starts at 10 Past class start
WOD (Calories)
The Triangle
EMOM x 40
1] Cal Echo Bike
2] Cal Row
3] Cal Ski
4] Rest
Week 1 of Mikko Triangle Progressions
– Re-test in 7 Weeks
– Goal is to hold max sustainable pace today with minimum to no drop off between round 1 and 10
– Must get off Machine at 0:50 for transition and fairness to other people using same 3 Machines
– Aim is to set a baseline, do not redline early
– Stagger start by 1:00-3:00, go in order
– Score is total calories, note average per round in comments
– – Anyone not booked into 16 and wishing to be added into class will be doing :
C2 Bike
Row
Burpees