TUESDAY 160503

“Super Set Leg Day”

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training)
Strict Pull-up 5,4,3,2 Repetitions (Tempo Training – Add Weight if Appropriate)

Rest as needed then,

1 Set of Maximum Repetition Squat (See Note Below)
1 Set of Maximum Pull-ups (Kipping)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. Athletes will complete 1 set of Maximum Repetition Squat with with either 75%, 100%, 125% or 150% of their bodyweight. Pull-up Tempo is 3 second decent with a 1 second hold in the top position and an immediate return from the bottom position. Compare today to March 30, 2016 and April 21, 2016.


Coach & Cobbie – Winners of the 2nd Annual Law Enforcement Relay Race


On Saturday, April 30, Coach and Cobbie raced in the 2nd Annual Law Enforcement Officers Memorial Relay Race in Aptos, CA. Originally intended as a Team of 4 competition, in which each team member ran two 5K races, Coach and Cobbie raced as a Team of 2, with their honorary members being Sgt. Butch Baker and Detective Elizabeth Butler of the Santa Cruz Police Department, who were killed in the line of duty in February 2013. Coach and Cobbie each ran four 5K intervals, averaging a 7:10 mile time. When the final results were tallied, Coach and Cobbie were announced the winning team of the Law Enforcement division. With the help of race founder Santa Cruz District Attorney’s Office Investigator Henry Montes, the winning medals will be engraved with the names of the Santa Cruz Officers, and presented to their families by Coach and Cobbie.


Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Every Minute On The Minute (EMOM) for 18:00 (6 Rounds Each Station)

Minute One: Medicine Ball Squat Clean
Minute Two: Hand Release Push-up
Minute Three: Pull-up

Note: All stations will have repetitions at a 50% threshold. (This principle will be explained and determine in class.)

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Krav Maga & CrossFit Striking (10:00 AM – 11:00 AM at Krav Maga)

Warrior Yoga 60 (12:00 PM – 1:00 PM at Satvana Yoga)

Warrior Yoga 75 (6:15 PM – 7:15 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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