We will be performing the CrossFit Hero Workout “Josie” (Click here for a history of CrossFit Hero Wods)
For time, wearing a 20-lb. vest:
Then, 3 rounds of:
4 power cleans
6 front squats
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.
Please join us Saturday as we honor his memory.
Our Luau coming up on July 7th!
Come one, come all.
It is our 1 year anniversary in our new building.
So to celebrate we are having a Luau. (Hawaiian shirts not required but strongly encouraged.)
The luau will start immediately after the 930 FREE community Workout.
A pig roast.
A potluck for sides ( Sign up on the clipboard)
A water balloon Fight.
A Limbo Competition.
And several yard games.
SEE YOU THEN !!!!!
I just want to take a minute and talk about this photo. Now crudely thrown on top of it is some labels but I hope you get my point. This photo perfectly captures a great Saturday. Front and to right is the Saturday Community workout. 20 people who are starting the weekend off with some fitness with friends. In the center is Andrew doing a 1-on -1 session with Philip. A few feet past them is the mighty Sporthalle Barbell Club. This picture is something special. An ecosystem of people who want to get better. They are all getting a workout in and achieving their goals. It’s a beautiful thing.
This weeks Programming:
New Braunfels Crossfit
1. Fun – good atmosphere, interesting workouts, healthy competition.
2. This month we will be spending more time on the gymnastic movements such as
handstands, bar work, single leg squats, planks and hollow holds.
5 minutes of Flight Simulator Double Unders
Or Practice Double Unders
Then 3 rounds
10 Shoulder Touches
10 Push Ups
10 Single Arm Ring Rows
5 Ring Fall-Outs
Review tempo for row and good body position.
5 minutes to build up to both a row weight and a pressing working weight.
STRENGTH : (15 min)
8-10 Barbell Row (tempo 30X2)
Rest 30 sec
8-10 ½ Kneeling SA DB/KB Press
Rest 30 sec
20 Banded Face-Pulls
Rest 60 sec
Notes: Tempo over weight on the Row. Try to make contact with your stomach each rep.
No bouncing of the weight and no heaving with the back. Keep the posterior chain still
Face-Pulls are with dynamic pulling speed.
Deadlift @ 60% 1 rm
Notes: 15 min TIME CAP!
1 min Box Shoulder Stretch
1 min T-Spine
1 min Hanging from the bar.
10 Banded Air Squats
10 Banded Clamshells (each side)
10 Reaching Push Ups
Demo Back Squat
2-3 sets to find working weight.
5 Back Squat (tempo 11×1)
Superset with 6 max Height Jumping Lunges
Rest 1 minute
Notes: back squats should be smooth with no long breaks at the top. Think about being
dynamic on the drive out of the bottom.
Every 2 minutes for 14 minutes.
8 Hang Squat Clean
Rx 135/95 Fitness 95/65
Notes: Pick a weight that you can move soundly and fast. DB/KB Hang squat clean are an
1 min each
5 minutes Sprint work
Then, 3 rounds
10 Scap Pull Ups
10 Windmills (each arm)
Review Rope climbing technique and safety. Plus, options to build strength in the grip
and pull. Talk about pacing on the 2K.
STRENGTH: (15 min)
3 Rope Climbs
20 Russian Twists
10 sec Rope (or Rig) L-Sit
Notes: Find the right rope climb scale. Holding from the rope. Pull from lying on the floor.
CONDITIONING : GAME DAY!
2K ROW FOR TIME!
Post time to board.
Notes: Set the meter clock on the rower. This is an all out sprint. So don’t leave anything
15-20 Bicep Curls (athlete choice)
5 min Sprint practice
Barbell Warm-up for Snatch
Review each movement.
Give athletes time to warm-up to the first moment,
15 min EMOM
Minutes 1-4 complete 2 Hang Snatch Pulls
Minute 5 reset bar
Minutes 6–9 complete Hang Power Snatch
Minute 10 reset bar
Minutes 11-14 complete Hang Snatch
Notes: weight is up to the athlete and coach. Focusing on form. More advanced athletes
can add an OHS to the Power Snatch. You can progress in weight as the EMOM moves
or find a working weight . Up to the athlete.
3 rounds for Time.
20 KB Swings
20 Goblet Lunges (total)
Notes: Rx 55/35 Fitness 44/26
Upper Thoracic Foam Rolling
Foam Roll Lats
Lacrosse Ball Glutes
30 sec at each for 3 rounds
How to move a sand bag safely and options.
CONDITIONING: team wod!
60 Hang Cleans
60 Front Squats
60 Push Up Drag Under
60 Floor Wipers
60 Box Step Overs
60 Over the Shoulder Throws
Notes: Teams of 2 or 3 (increase reps for teams of 3) One athlete works while the other
rests. Share reps as needed. All movements can be substituted with a DB/KB or Slamball.
Accumulate 1 minute in the Top static hold of a pull up. Weighted if possible.
Foam roll and lacrosse ball for 5 minutes.