note from coach gogo:
It is with a very heavy heart that I announce my last week coaching classes at SODOCFE. I'm headed to the University of British Columbia at the end of the month in pursuit of a Masters in Kinesiology. While I sincerely hope to be back before I develop an "eh?" habit, I know that I will miss you all terribly.
As my programming with you comes to a close, I'd like to throwback and honor my roots as a CrossFit and power athlete. This week we'll follow Old Country Iron, a program very dear to my heart. It not only introduced me to the world of lifting and ignited my love for strength & conditioning, but it was instrumental in the development of my identity as an athlete and philosophy as a coach. You'll love it as much as I do. Let's hit it hard this week. gg
OLD COUNTRY WEEK - DAY 1
Joint Prep/KBC
3 Minute Snatch Set:
Alternate 3 cycles Right, then 3 cycles Left for 3 minutes without setting the bell down.
Cycle = 15" Static Hang - Snatch - 15" Overhead Lockout
SWOD
Press 5, 5+
Push Press 5+*
*Use your 5+ press weight.
(5+ means you must complete at least 5 reps, then continue to press/push press until you can no longer achieve lockout.)
WOD
15 Minute AMRAP:
10 Pull Ups
10 Ring Dips / Toe Assisted Back Ext. Bench Dips
10 Knees to elbows
Cool Down
Run to the Tracks & Back x 2
It is with a very heavy heart that I announce my last week coaching classes at SODOCFE. I'm headed to the University of British Columbia at the end of the month in pursuit of a Masters in Kinesiology. While I sincerely hope to be back before I develop an "eh?" habit, I know that I will miss you all terribly.
As my programming with you comes to a close, I'd like to throwback and honor my roots as a CrossFit and power athlete. This week we'll follow Old Country Iron, a program very dear to my heart. It not only introduced me to the world of lifting and ignited my love for strength & conditioning, but it was instrumental in the development of my identity as an athlete and philosophy as a coach. You'll love it as much as I do. Let's hit it hard this week. gg
OLD COUNTRY WEEK - DAY 1
Joint Prep/KBC
3 Minute Snatch Set:
Alternate 3 cycles Right, then 3 cycles Left for 3 minutes without setting the bell down.
Cycle = 15" Static Hang - Snatch - 15" Overhead Lockout
SWOD
Press 5, 5+
Push Press 5+*
*Use your 5+ press weight.
(5+ means you must complete at least 5 reps, then continue to press/push press until you can no longer achieve lockout.)
WOD
15 Minute AMRAP:
10 Pull Ups
10 Ring Dips / Toe Assisted Back Ext. Bench Dips
10 Knees to elbows
Cool Down
Run to the Tracks & Back x 2
Oh, I am so so sad, I will miss you!
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