Double DT

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2020 Christmas and New Year Schedule

Thursday December 24th: 1 Class, Christmas WOD at Noon

Friday December 25th: Closed

Saturday December 26th: Closed

Thursday December 31st: 1 Class, END OF 2020 WOD

Friday January 1st: Closed

Saturday January 2nd: Closed

P6 CrossFit – CrossFit

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Warm-up

Everyone Grab a long band, a hip band, light/moderate DB, Barbell, and workout weight

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Bulgarian Split Squat (5-5-5-5-5)

Place a bench or chair roughly 2 feet behind the rig.

Unrack the Barbell

Pick up right foot and place it on the bench behind you. Place the top of your foot on the bench, so that your ankle joint is roughly aligned with the edge of the bench.

Remember, your back foot is just there to help you stay balanced—the engagement and movement of the exercise is focused on the front leg.

Engage your core with your chest high and eyes looking straight ahead, and bend your left knee, allowing your right knee and ankle to naturally bend as you move through the downward phase of the exercise without taking on the load with your back leg.

Try to keep the load balanced evenly across your left foot as you lower downward. Hinge slightly forward at the hips, making sure your left knee remains aligned with your left toes.

Inhale through this downward phase, lowering down until your left quadriceps is breaking parallel.

Press back to standing by pushing through your left foot and using your left quad and glute to power the upward phase of the exercise.

Exhale as you press to standing.
One set: 5 with your left leg then 5 with your right leg.

Warm-up

3. Movement Prep/Activation and Increasing Heart Rate

2 sets:

12 Single Arm Dumbbell Suitcase Deadlift (each side) (light/moderate)

9 Single Arm Dumbbell Hang Power Clean (each side) (light/moderate)

6 Single Arm Dumbbell Push Jerk (each side) (light/moderate)

0:30 side plank (each side)

4. Workout Prep

1 Set: (at workout pace)

6 deadlifts (at workout weight)

4 hang power cleans (at workout weight)

2 push jerks (at workout weight)

CrossFit Games 2016: Double DT (lighter load) (Time)

15:00-33:00

10 Rounds

12 Deadlifts (115/80)

9 Hang power cleans (115/80)

6 Push jerks (115/80)

SCALING

10 Rounds

12 Deadlifts (95/65)

9 Hang power cleans (95/65)

6 Push jerks (95/65)

The SCALING aim is to use appropriate loading and finish near the target time

Scaling option to finish near the target score:

TARGET SCORE

Target Time: sub 15 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

Double DT here we go! From the 2016 CrossFit Games. We are testing our barbell cycling endurance. DT is a classic so let’s double the “fun”

We want to pace smart out of the gate. Use a rep scheme strategy you can maintain from round 1 to round 10. Consider this 11 deadlifts, drop, 1 deadlifts into 8 hang cleans, drop, deadlift into 1 hang clean into 6 push jerk approach.

The weight should be something you can do at least 1 round unbroken with confidence.

WORKOUT STRATEGY & FLOW

Deadlifts: keep these smooth and focus on breathing as you ascend each rep. Keep the back flat and load the posterior chain!

Hang Cleans: We recommend a slight to moderate dip for each rep rather than trying to hang muscle clean them all. Don’t Forget to use Hook grip the whole way.

Push Jerks: Get a BIG hip drive here so we can save our shoulders and keep these unbroken. Don’t push press any. Go for all push jerks.

Accessories

33:00-50:00+

3 sets

15 Dumbbell Hammer Curls (light) (Each side)

10 Kettlebell Curtsy Lunges (moderate) (each side)

15 Ring Push Ups (with feet on medball or on ground)

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JORDAN HOWARD

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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.

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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

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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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