healthy aging

Easton CrossFit Gym Personal Training, Weight Loss, 20170530

Art and Hunter just finished "Murph"

Art and Hunter just finished "Murph"

Tuesday

250m Row to begin, then 

2 rounds to warm up,  3 rounds at workout pace
45s work, 15s rest of
burpee
power clean (empty barbell)
Push press or strict press

Snatch instruction and warm up: Suggested:  3 snatch pulls, 3 muscle snatch, 3 btn pp

On the Minute work:
EMOM:  10x2  Snatch high pulls or Chinese Fast Pulls (Panda pulls)

EMOM:   15x1  Snatch

EMOM:  10 sets:  5 strict pull ups,  5 Strict ttb, same minute 


Wednesday

Warm up:  400m run/row
3 rounds with empty barbell
5 deadlifts
5 muscle cleans
5 Front squats
5 Presses
5 back squats

Front Squats:  5x7,  stay at the bottom for 3 seconds,  Lift E3M


15-9-6
Power clean 105/155
HSPU
Ring Dip

Thursday

Warm up:  Coach's Choice

EMOM 30 intervals
Box Squats (heavier than last week, or 80% of back squat 1rm)
Floor Press (KB/DB)
KB/DB bent over row
Burpee for the minute
Rest
Hanging Hollow body

Friday

Warm up:  400m run/row
3 rounds with empty barbell
5 deadlifts
5 muscle cleans
5 Front squats
5 Presses
5 back squats

Back Squat:  5x7,  Stay at the bottom for 3 seconds,  Lift E3M

Kettlebell Complex: 20 minutes
4 Cleans (swing)
3 goblet squats
2 Thrusters
40' walking lunge
Switch sides

Saturday

Warm Up:
Tabata:  5 rounds
KBS, goblet squat, push up, sit up (Rotate)

For time: 3 rounds
10 STO (use 50/35 db or 135/95 BB)
40' Sled Drag (AHAP)
10 Front Squats
40' Sled Drag
20 Deadlifts 

Midline work:
Tabata:  Hollow rock,  hand stand holds. Alternate.  

Do I have to be in shape to start? A fitness tip from Susan!

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

Susan came to us "in the worst shape of (her) life."  As a former athlete, she knew what to do, but needed the extra something that Nation has to get back in shape.  She decided to "give it a shot."  And never left. 

We asked what's different here?

The camaraderie--you look forward to seeing everyone here.  Everyday is  different.  Machines are all the same. There's such support from other people.  You have a trainer with you every single day.  They motivate and correct so you can see if you have improper technique.  

(This is what group training is all about--working with a coach)

What would you say to those who ask about it?

1. You don't have to be in shape. It's kinda the idea of coming here--to get in shape. 

2. You might see CrossFit on TV and these off the chart people, but don't think that's all that's here--you'll be shocked.  There are normal looking people!  I think is so great because it's such a variety of people. You do what you can, the weight you can. I can't do what some of these people do.  Your trainers modify it for you.  (that's our job!!)

and.... to anybody out there who wants to try??

"You're a fool if you don't!"

That's our Susan!!  CrossFit On!