Bread Pudding

P6 CrossFit – CrossFit

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Warm-up

Grab: Straight Band

1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

1 Round of:

100m Row (arms only)

100m Row (legs only)

200m Row (regular)

10 scap pulls

10 kip swings

4. Workout Prep

1 set (smooth and with perfect form)

2-4 Bar Muscle Ups

Bread Pudding (Time)

15:00-30:00

Row 2000m

TARGET SCORE

Target Time: sub 7 minutes/7 minutes 30 seconds (ladies)

Time Cap: none
STIMULUS and GOALS

This will hurt! There is no way around it. Some find this to be one of the most uncomfortable workouts in fitness. So get your mind right and let’s go!

WORKOUT STRATEGY & FLOW

Row: Your pace to start has to be moderate/fast to fast if you want to PR. You still want to maintain negative splits. If your goal is 7 minutes, a potential pacing strategy could be:

0-500m at 1:47/500m pace

500m-1000m at 1:46/500m pace

1000m-1500m at 1:45/500m pace

1500m-1750m at 1:44/500m pace

1750m-2000m sub 1:44/500m pace (aka empty the tank)

Don’t try to come out at 100% and hold on!

30 Bar Muscle Ups (Time)

30:00-40:00

Advanced RX+:

30 Bar Muscle-Ups

Build:

30 Strict Pull Ups (if needed: use the smallest band possible to ensure you are doing the work)

Burn:

30 Burpee Pull Ups

TARGET SCORE

Target Time: sub 3 minutes

Time Cap: 7 minutes
STIMULUS and GOALS

This is one of the best gymnastic tests around. We will see your proficiency and endurance for bar muscle ups, a higher skilled gymnastic movement.

WORKOUT STRATEGY & FLOW

Bar Muscle Ups: Your first (and subsequent) sets will be very relative to how comfortable you are with these and how fast fatigue sets in. The most common limiting factors (if you are proficient at the movement already) will be pressing endurance out of the dip or midline fatigue with your kip. Aim for your first to last rep to be as efficient as possible as this will definitely let you move faster. Work to stay long in your kip with legs together and feet straight. Think of your body as a bendable straw that we want to round but not crease. This will build the most tension and let you float through the reps!

If you know you will hit the time cap, then perform as many reps as possible in 7 minutes (as long as you can get at least 15 reps) and score as 7:00 then comment reps.

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We are excited to meet you!

JORDAN HOWARD

COACH/ADMINISTRATOR

I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.

CERTIFICATIONS

CrossFit Level 1 Certification

T.J. WILLIAMS

COACH

My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.

CERTIFICATIONS

CrossFit Level 1 Certification

ROBERT PLANK

CEO/HEAD COACH

This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.

CERTIFICATIONS

CrossFit Level 1 Certification

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