Threshold Mash-up Training:
As Many Calories As Possible in 1:00 of Concept2 Row
As Many Repetitions As Possible in 1:00 of Toes to Bar
As Many Repetitions As Possible in 1:00 of Wallball Shots (20lb. / 14lb.)
Rest 2:00 and determine 40% of your training threshold then,
Every Minute On The Minute For 12:00 (4 Rounds of Each Station)
Minute One: Concept2 Row (40% Threshold)
Minute Two: Toes to Bar (40% Threshold)
Minute Three: Wallball Shots (40% Threshold)
Note: Athletes can pick their start station, but must honor the prescribed order of rotation. The threshold mash-up training is an excellent way to develop capacity across “broad time and modal domain” in addition to making improvement in technique.
Coach is a Krav Maga Black Belt!
In December 2001, approximately one week after my very first CrossFit workout with CrossFit Founder “Coach” Greg Glassman, I enrolled in a Law Enforcement Krav Maga Course instructed by Londale Theus. The training was awesome, and seemed to compliment the intensity I had experienced in CrossFit. However, even more important than the quality of the training, was the character of the teacher: Londale exemplified the warrior ethos, and his perpetual state of optimism, and commitment to self-mastery greatly impacted the trajectory of my life. I knew that just like Londale, one day I would be a Krav Maga Black Belt, and would help teach the life-saving principles of the system to my brothers and sisters in Law Enforcement.
Tuesday Special Programs
Please note Bag and Yoga are cancelled tonight. Last class of the day is 4PM to 5PM. We will be holding Bag Class tomorrow (Wednesday) at 5:15PM followed by Krav Maga.