WOD / BLOG 6-15-13

15 Jun

Saturday June, 15 2013

Again another amazing week here at CrossFit-PHIT! So many new people are funneling in and we are getting crowded, but it Is because of your wonderful referrals that we are attracting the right kind of people.
And it looks like we will be adding even more class times next month.
As Your coaches we love what we do. We live it, eat it, and sleep it. It is evident by the goosebumps that we get every time one of you accomplish a new record, or a new personal goal. And it happens every day here at your box!
This weeks programming revolved around a lot of specialized developmental techniques, that unless you were a highly advanced coach with years in the strength and conditioning industry you would not recognize.This is one of the things that make us different. Not the equipment. Anyone can buy equipment. It’s coaching, and it’s knowledge. From years of experience. We were complimented on our programming by one of the CrossFit HQ programmers while we attended the regional event this past weekend. It’s nice to know we are getting noticed for such a small box. But they say, the biggest things come from the smallest packages.
This week, as coaches we noticed so many technical advancements in almost everyone’s proficiency in the exercises that we are teaching. Increased flexibility, increased mobilization, increased understanding and awareness. Everyone is very coachable and very willing to learn correctly. This is going to make for a group of outstanding athletes.
Finishing off this week as a group we attempted the Regional event 6. It was nice to be able to work outside on the front lawn on such a beautiful day to finish this weeks worth of workouts . Many of you had to scale it down but that’s to be expected. We had a few that RXed the individual movements and weight requirements.
Next week we will return to heavier loads, to evaluate strength gains, Establish starting weights for some and accomplish some new personal records for others.
Everyone have a great weekend, rest up, and we will see you next week.

Your CrossFit-PHIT coaching staff.



Sprinting is trains the anaerobic and aerobic energy systems. It has been proven that interval sprint training not only builds anaerobic power, but also increases VO2 max as effectively as long slow distance running. The damage on your joints is far less than jogging and way more effective than walking. Sprinting builds power, strength, speed, balance, coordination, and it is fun to do. The monotony of jogging for 45 minutes to an hour can be extremely boring and is ineffective for accelerating fat loss. If you want lean, strong muscle, than sprinting is the answer.

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Record Times for each round

Leave a Reply

Your email address will not be published. Required fields are marked *