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2013 June

New Open Gym Times

Are you a Pearland CrossFit member looking for some additional time in the gym to work those weaknesses?  Maybe get some additional Olympic lifting or strength work in? Maybe you are new member who wants to practice a particular skill, get those kipping pull-ups down, or practice stringing together a few double-unders?

If so, we’ve got good news!  Pearland CrossFit is excited to announce our new open gym time on Tuesday and Thursday evenings from 7:15 to 8:15PM.

This will not be a “coached” class like our other times, during this time rather, there will be a coach on hand to answer questions and monitor athlete safety, but your work will be completely up to you.

Know you need extra work, but not sure where to start? No problem! Just talk to any one of our knowledgeable coaching staff members for suggestions for progression work toward any specific goal you may have.

Please keep in mind that while we are happy to provide this additional gym time for our members, there are a few guidelines we will ask you to follow:

1) All Open Gym activities should be in accordance with generally accepted Pearland CrossFit rules and safety standards.  Generally good common sense should apply, but please no abusing the equipment, horseplay, fighting, open flames, or bicep curls in the squat rack.

2) This time is for Pearland CrossFit members only.  While we always welcome you to invite friends to try out Pearland CrossFit, please have them start by stopping by for one of our regularly scheduled class times.

As always, feel free to contact us if you have any questions.  Otherwise, we look forward to seeing you in the gym!

 

Friday, 14-Jun

Strength:
Push Press – 5@65%, 5@75%, 5+@85%
Conditioning:
4 RFT
400M Run
10 Hang (Squat) Cleans (115/75)
10 Toes-to-Bar
<Rest 2 Minutes Between Rounds>

Thursday, 13-Jun

Skill:
Pull-Ups
Beginners – 3×5 working towards next progression level
Experienced – 2x Max UB Attempts
Conditioning:
15 Min AMRAP
15 Wall Balls (20/14)
10 Deficit Push-Up
5 Box Jump (24/20)

Wednesday, 12-Jun

Strength:
Power Clean – 5@65%, 5@75%, 5+@85%
Conditioning:
100 Double-Unders
30 BB Ground to Overhead (95/65)
100 Double Unders

Tuesday, 11-Jun

Conditioning:

200M Broad Jump, Every 5 Jumps, perform 3 Burpees

Cool Down: 800M Run

Monday, 10-Jun

Strength: Front Squat – 5@65%, 5@75%, 5+@85%
Conditioning:
Part A: Every Minute on the Minute
10 Minutes
4 Ring Dips
6 KB Swings (53/35)
Part B:
5 Min. AMRAP
15 Deadlift (95/65)
10 Back Squat (95/65)
5 Push Press (95/65)

Beach WOD Postponed

It seems like we have a lot of folks interested in a Pearland CrossFit Beach WOD,,, just not this weekend.  It seems with the last week of school, and Summer vacation starting for most, the schedule PCF Beach Bash for this weekend just doesn’t quite workout for most of our members.  So we’re planning on postponing to a date to be determined.  Of course, with no beach WOD Saturday morning, we’ll have our regular Hero WOD for PCF members on Saturday morning, so we’ll see everyone up at the gym at 9:00AM.

5-Jun

Wednesday 5-Jun
Strength: Power Clean
Establish 1 Rep Max
Conditioning:
40 Deadlift – 95/65
10 Sit-Ups
30 Deadlift
20 Sit-Ups
20 Deadlift
30 Sit-Ups
10 Deadlifts
40 Sit-Ups
Coaches Note:
“The devil’s in the details.”  We’ve all heard it a thousand times,,, and no where else is it more true than CrossFit.  Think about all of these little points that impact your workout, are you addressing them properly, or are they being overlooked.  Fact is, if you want to be the best your are genetically capable of being, you have to address both the BIG things, and the little things…
All the little things:
1) Hydration in the 60 minutes prior to your workout.
2) Proper workout attire that you are comfortable in and you feel good in.  (Look good WOD good as my wife says).
3) Shoes tied.
4) Proper layout of equipment and implements for WOD. (If the WOD calls for double-unders, don’t leave your jump rope knotted on the floor!)
5) Hydration/ supplements/ nutrition in the 30 minutes immediately following your WOD.
6) Sleep (Okay, this really is a BIG thing.  But I talk to y’all, and I know y’all aren’t getting enough!  Sleep damnit!)

4-Jun

Tuesday 4-Jun
Skill: Standing Broad Jump
Establish Max Distance Standing Broad Jump
Conditioning:
Part A:
For Time (10 Minute Time Cap to Allow Part B
100 Wall Balls (20/14)
Part B:
8 x 40Y Sprint
<Rest Between at Coaches Discretion>
Coaches Note:
Have questions?  Don’t be afraid to ask!  I know we’ve got a lot of new folks working in with us, and I know it can seem intimidating when you’re the new guy or gal, but don’t be afraid to ask any member of our coaching staff for help if you have questions on a workout or movement.  We’re here for you, and all un-asked questions just get in the way of our goal of helping you achieve top level physical fitness!

3-June

Monday 3-Jun
Strength:  Front Squat
Establish 1 Rep Max
Conditioning:
Every Minute on the Minute
15 Minutes
3 Handstand Push-Ups
4 Pistols
Coaches Note:
Pearland CrossFit Beach WOD this weekend!  Hope everyone is ready to come enjoy some sweat, sand and sun on Saturday morning on the beach in Galveston!

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