Saturday

We have a special treat for you, CFSV!

In preparation for the CFSV FitWagon Nutrition Challenge, we are excited to host Pat Sherwood for the informational meeting TODAY at 10 a.m. Saturday, Feb. 14!

Pat has been doing CrossFit and following the Zone Diet since 2005. He is a Level 4 CrossFit coach, a host of the CrossFit Games Update Show and served seven years as a Navy SEAL.

Come prepared with your Zone-related questions!

"Coaching is a profession of love. You can't coach people unless you love them." —Eddie Robinson

Warm-up

7min run or airdyne warmer
3min Hip mobility work
:90 Wall sit w/ MB squeezed between legs (20/14)
3xSAP Rope Pullups
CS Activation

Skills

3min Hollow Rock, rest in superman
3-5min working on rope climb skills

Strength

ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause)
16min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)

A: 5 Push Press @ 65-75%
B: 3/side DB/KB Split Jerk (heavy as possible) *does not follow 30X0 tempo
C: Max Rep in :25 Strict Press (95/65) scaled: (65/45)

*remember each movement starts on the next minute and there is 1min of rest after ABC... thus you will perform each element 4x

Metcon

MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90%+ EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS

Robbie (AMRAP - Rounds and Reps)

25-Minute AMRAP of:
8 Freestanding Handstand Pushups
1 L-Sit Rope Climb, 15'

In honor of U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan

To learn more about Robbie click here

Robbie [LVL 1]
25min AMRAP
8 HSPU (mod as needed)
1 Rope Climb (mod as needed)

Cooldown/Mobility/Recovery

6min kb slow walk w/ kb in OH carry position single arm, and ammo carry other arm, switch every minute (2x35/26)
**As few breaks as possible
CS Recovery

hip crossover stretch w/ palms down
30-60min mash party

Evening Stretch Routine (see AC Youtube for 5 part series)