Announcement: The next On-Ramp session will begin Monday, 16 September for all those interested in joining the Black and Gold CrossFit program. ALL NEW MEMBERS, please meet LTC Gist in the 62 Room of Arvin.
As we move closer to HOPEFULLY becoming a DCA hobby club, this On-Ramp program will be critical to the success of the program as a hobby club. The On-Ramp program will be 2 weeks long and new members will need to attend a minimum of 8 out of 10 classes in order to get the full benefit of learning the foundation and basic skills. Each day of training will conclude with a mini WOD (Workout of the Day), but the main focus will be to master the basics, then work on consistency, and THEN as you continue to participate in the program, you can build up the intensity level as appropriate for your ability level.
The REGULAR CLASS will meet in the 3rd floor weight room. Please get to the weight room quickly to claim as many racks and bars as possible for a strength WOD. We will warm-up by reviewing the movements and practicing basic form.
WOD (In this order):
Strict Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Push Jerk: 1-1-1-1-1
**Start with an empty bar at the beginning of the 1st set and warm-up with a set of 5. Slowly start adding weight and once a set of 5 is challenging for you, count that as Set #1. When you are ready to start the Push Press series, you should be able to start the 1st set of 3 at your max weight for 5 reps of Strict Press (or slightly lower). Same concept for the Push Jerk. Record your weights to compare to workouts in the future so that you will be able to measure your progress.
1 comment:
Good group this morning. I used the time to work on my one rep max's for these movements. I got up to 115, 135, and 145, respectively on the movements.
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