Weekly Programming - CrossFit The Tracks - Week of October 19th - CrossFit Training in Northern Kentucky

Great Job @ Festivus
But first, a HUGE congrats goes out to our fearless leader Casey and his beautiful bride Rachel on their marriage.The wedding was great and now they are off enjoying their 1st vacation of many as a married couple.
Thank you to all of the members who volunteered this weekend at The Festivus Games. We couldn't do competitions without your help. The gym gets credit for hosting "very well run comps", when in fact it's YOU that should be getting the credit.

Congrats to all of you who competed this weekend.The efforts that you all put forth were amazing and it's a testament to the great coaches at The Tracks.
A few noteworthy results:
  • Bruce Wolboldt took 1st place in the Men's Masters at the Tracks but even more impressive was his 8th place finish out of380 athletes nationwide.
  • David Gray won the Men's Intermediate at The Tracks and finished 26th out of 1,086 nationwide.
  • Vanessa Holtman finished 2nd & Christina Cook 4th in the Ladies Intermediate.
Formula 02- Members, this is one of the drinks we stock in our fridge. If you've not had one yet, please see a trainer after your next WOD for a FREE ONE!


Last Notes
1st - Mobility Class at6pmon Tuesdays is a great class, don't miss it.

2nd - Mark has a sign-up sheet for massagesMonday Oct 19thfrom 4p-7p, but he's also available during the week, reach out to him on Facebook.
3rd - Beginners class is now at7pmon Monday,Wednesdayand Fridays.


Monday
A few of the OGs from June 2013
Strength
Clean
85/3*4
WOD
"D.T"
5 rounds for time:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Power Jerks, 155#/105#
If you did not complete the 2 mile time trial run last week, do so today
BONUS
Snatch Pull + Snatch+ Overhead Squat
80/1, 85/1, 90/1, build to heavy set
8 Min Volume Accumulation:Glute Ham Raises
Tuesday
Day 1 Casey teaching the Snatch
Mobility Class6PM
Strength
Back Squat
75-85/3*6
WOD
15-12-9-6-3
Ring Dips
Box Jumps
Toes-to-Bar
BONUS
Gymnastics
1) 4x8-10 Chest-to-Wall Handstand Shoulder Taps
2) 6 Minutes Volume Accumulation: Candlestick Negatives
3) 4 sets , max distance handstand walks
Wednesday
June 2013 Aimee showing us she's Sofa King Strong!

Warm-Up
Alpha
Snatch
85/3*4
Bravo
Bench Press
75-85/3*6
WOD
AMRAP 20 Minutes
5 Pullups
10 Goblet Squats 55/35
15 Burpees
20 Double Unders
BONUS
Clean + Front Squat + Clean + Jerk
80/1, 85/1, 90/1, build to heavy set
Death March 3x80'
Thursday

Gymnastics
6 Rounds, Not For Time:
5 Strict Handstand Pushups
10-15 second L-Sit or Hang
15 Hollow Rocks
For athletes who have no trouble with 5 strict handstand pushups, add a deficit
WOD
15-12-9-6-3
Overhead Squat, 95#/65#
Russian Kettlebell Swing, 70/55
Sit-Up
Try to bring your OHS Grip in slightly

Bonus
Run 4x4:00 @ 8-9, rest 4 minutes between sets
Friday
Strength
Push Press
75-85/3*6
WOD
For Time in Teams of 3:
Row for Calories 5-10-15-20-25-20-15-10-5

Each athlete rows the prescribed calories, alternating athletes. Example:
Athlete A rows 5 calories. Athlete B rows 5 calories. Athlete C rows 5 calories. Athlete A rows 10 calories. Athlete B rows 10 calories. Athlete C rows 10 calories. Etc.
BONUS
Two Count Pause Back Squat
heavy set of 2, 95/2, 90/2*2
Saturday
COACHES CHOICE
9:30am & 11amClass
Sunday
Open Gym
9:30am-12noon
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!


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