“45 Secs To Press…”

1st… AMAZING JOB ON THE “FUN”-DRAISER WOD!!!

That Was Rough!!! I’m Pretty Sure The Quote @ The End Sums Up Tuesday…

2nd…

You’ll See This Post Tomorrow As Well…

I Know It’s Early… But…

“Tactical Thursdays”…

Weighted Vest Training Is… AWESOME!!!

It Challenges You To A Whole Other Level…

From BoxLife Magazine… William Imbo…

“What are the advantages to wearing a weight vest?

Advantage 1: Increases strength and endurance
Benefits from wearing weight vests are seen in both strength training and aerobic activities. Carrying extra weight during exercise requires added strength and oxygen, all the while sapping your energy stores. With any exercise the more weight used, the more the muscles have to adapt to the higher weight—which builds strength and muscular endurance.  A Texas Tech University studytracked a group of collegiate football players performing traditional resistance training combined with plyometrics and a second group performing resistance training and plyometrics in addition to weight vest training. After six weeks, both groups were found to have improved in the 40-yard dash, broad jump, and vertical jump, though the group supplementing their resistance training with weight vests produced substantially better results.

Advantage 2: Serves as a tool for variation
Constantly varied functional movements performed at high intensity.I’m sure you’ve heard that more than once, seeing as it is the definition of CrossFit. Human bodies adapt to specific movements over a period of time, whether positive or negative. A halted progress in exercise is usually the result of this adaptation. Weight vests provide a great tool for variation that our bodies aren’t prepared for. This unconventional exercise method allows us to throw our systems off whenever necessary.

Advantage 3: Huge cardiovascular benefits
Similar to the effects one can have in muscular strength and endurance, running or rowing with a weight vest poses a serious challenge, as you might imagine. The cardiovascular system has to go into overdrive as a result of the added resistance, strengthening the lungs and an athlete’s VO2 Max (a measure of the body’s ability to consume oxygen) and their lactate threshold (the exercise intensity at which lactate begins to accumulate in the blood). This is exactly what happened in a study published in the European Journal of Applied Physiology and Occupational Physiology. A group of endurance athletes were separated into experimental (wearing the vest) and control groups to investigate the effects of extra-load training on energy metabolism during exercise. The study found that “those experimental subjects who used the added load during every training session had a lower 2 mmol lactate threshold, improved running time to exhaustion, improved vertical velocity when running up stairs and an increased VO2 during submaximal running after the added load period.”

Advantage 4: Musculoskeletal Benefits
As well as making your muscles stronger, wearing a weighted vest when running will increase the load transmitted through your bones. The extra loading can result in increased bone mass by stimulating cells called osteoblasts to lay down new bone material in response to the demands being placed on your skeleton. To simplify, bones become stronger and denser to handle the extra weight.”

I Didn’t Want To Completely “Bite” Off Another Gym In The Area With “Weight Vest Wednesdays”…

So… Keeping With Our “Military” Theme @ The Station…

For This Strength Cycle… RainCross Will Have “Tactical Thursdays”!!!

Every Thursday… If You Got A Weighted Vest… WEAR IT!!!

Well See How It Goes This Cycle… And If All Is Well… It Might Be A Staple In Our Weekly Training!!!

Now… I Sold All Of Our Weight Vest After Our Last “Memorial Day Murph”…  They Went Fast!!!

Why?!?! Well… To Be Honest… THEY STANK!!! And I’m Pretty Sure You Wouldn’t Want To But On Someone’s Sweaty Weight Vest From The Previous Class… It’s Not Like Sharing A BarBells Or Jump Ropes…

So If You Want To Participate In “Tactical Thursdays”… You’ll Need To Get Your Own Vest… (Of Course You Can Still Do The WOD Without A Vest!!!)

Don’t Know Where To Get One?!?! If You Just Google “Weighted Vests” Or “CrossFit Weight Vest” You’ll Find A Thousand Different Brands/Styles…

Alright… That’s On Thursday… Onto Wednesday…

“45 Secs To Press…”

45 Seconds… That’s All You Get For Each Set Of The Strength…

Don’t Let The Clock Sneak Up On You!!!

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ALRIGHT… HERE WE GO!!!

Strength…

Using 60% of your 3 Rep Max “Shoulder To OverHead”

Every 45 Seconds…

Strict Press… 3x3

Push Press… 5x5

Push Jerk… 3x3

Split Jerk… 3x3

Plus 8 “STOHs”

MetCon…

***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***

20 Min TIME CAP!!!

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For Time:

25 Cal Row

25 Wall Ball Shots

25 Med Ball Sit Ups

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20 Cal Row

20 Wall Ball Shots

20 Med Ball Sit Ups

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15 Cal Row

15 Wall Ball Shots

15 Med Ball Sit Ups

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10 Cal Row

10 Wall Ball Shots

10 Med Ball Sit Ups

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5 Cal Row

5 Wall Ball Shots

5 Med Ball Sit Ups

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25 Med Ball Push Ups… TIME!!!

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3…2…1…GO!!!

Mando

6.25.2019 WOD & Scores…