4.17.14 "AMRAP GOAT WOD"

April 16, 2014

MUSCLE UP CLINIC!!!
at CrossFit Bridgewater
10am Saturday April 19th
Hosted by Coach Keith

Want to get your first Muscle up? Duh…of course you do! What to string together 15 MU like Coach Keith…yes sa’
Well, Coach Keith will be the one to get you there. He has had great success with our athletes lately. Numerous people have recently got there first Muscle up with Caoch Keith’s assistance. Members from both locations are welcome to join us at 10am saturday, come to the 9am WOD and stay for the clinic or just show up at 10.

Coach Keith teaches the “SKILLZ” clinic every saturday at 10am. Each week we change the movement or skill that we will teach, its a great way to advance your movements and abilities in one specific area. Look for the skill of the week in the announcements at the bottom of each post.

While we are at it, lets give Coach Keith a Warm Welcome to our Coaching Staff:

We have chosen Keith teach this class because of his vast knowledge of tutorial videos and teaching progressions. He has been doing CrossFit for over 5 years and has tons of knowledge to share with you. Once you meet Coach Keith you will understand his passion to help you get to the next level and his desire to feed you all his knowledge. Besides being a great Coach, Keith is also one of CFB’s top athletes. Sidelined with a torn meniscus during the opens but right now making his comeback. When the “Beast” is back he will be one of the most well rounded athletes we have. He’s got great movements in his Olympic Lifts, great mobility and Sick Gymnastics Skills. We are super excited to see Keith grow as an athlete and coach over the next few years!!!

FITNESS

AMRAP Goat WOD

Each WOD today will be AMRAP 15 Mins
You will pick 2 Goat Movements Plus one Aerobic movement (250row, 200 run, 20DU, 20 Air squats)
Ex:
AMRAP 15
5 Overhead Squats (light) add weight each week
5-10 Toe 2 bars
20 Double Unders or Attempts

Ex:
3-5 Hand Stand push ups (add reps each week)
3-5 Pullups (add reps each week)
200m Run

 

COMPETITION

ACTIVE RECOVERY/REST DAY

EXTRA CREDIT

ENDURANCE
Long Interval (LI)
(Thur, Fri or Sat)
4-6 Rounds
Swim : Repeat 4:00 on, 3:00 off until form/pace deteriorates
Bike : Repeat 4:00 on, 3:00 off until form/pace deteriorates
Run : Repeat 4:00 on, 3:00 off until form/pace deteriorates
Row : Repeat 4:00 on, 3:00 off until form/pace deteriorates

CORE/ACCESSORY
a. 4x5each Turkish Get Ups
b. 4×15 Band Pull aparts

ANNOUNCEMENTS

MUSCLE UP CLINIC AT
The “SKILLZ” Course
with Coach Keith Lupien
10am at CFB Saturday April 19th
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competition
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals
Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

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