Fast and Furious

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Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)

P6 CrossFit – CrossFit

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Warm-up

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

3. Movement Prep/Activation and Increasing Heart Rate

6-8 minute AMRAP

1 minute easy row OR Jog

5 Single Arm Suite Case Dumbbell Deadlift (each side) (light/moderate)

5 Single Arm Hang Dumbbell Snatch (each side) (light/moderate)

5 Inchworm into 2 Box Step-ups (1 each side)

4. Workout Prep

1 Set (at workout pace):

2 Devils Presses (at workout weight)

4 Box Jump Overs (at workout height)

4 Dumbbell Snatches (at workout weight)

2 Burpee Box Jump Overs (at workout height)

Fast and Furious (AMRAP – Reps)

15:00-35:00

10:00 AMRAP

3-6-9-12. . .

Devils Presses (2×50/2×35)

*10 Box Jump Overs (24/20) (clear the box) after each set of Devils Press

-Rest 5:00-

5:00 AMRAP

3-6-9-12. . .

Burpee Box Jump Overs (24″/20″)

*10 Double Dumbbell Snatches (2×50/2×35) after each set of Box Jump Overs (24/20)

SCALING

10:00 AMRAP

3-6-9-12. . .

Devils Presses (2×40/2×25)

*10 Box Jumps (24/20) after each set of Devils Presses

-Rest 5:00-

5:00 AMRAP

3-6-9-12. . .

Burpee Box Jump Overs (24″/20″)

*10 Double Dumbbell Snatch (2×40/2×25) after each set of Box Jump Overs (24/20)

The SCALING aim is to use appropriate weighted dumbbells

Scaling option to finish near the target score:

TARGET SCORE

Target Reps workout 1: 100+

Target Reps workout 2: 70+

Minimum Reps before scaling workout 1: 70

Minimum Reps before scaling workout 2: 40

STIMULUS and GOALS

The 2 couplets will compliment each other well with similar movement patterns, yet different movements. We are aiming for high power output and near constant movement with our bodies and light/moderate weight dumbbells.

WORKOUT STRATEGY & FLOW

Devils press: this is a LOT of movement for one rep. Load the hips as you stand up from the burpee portion and even push the back to have more room and ability to extend your hips into each rep. Do most of your breathing on the ground in between reps before you begin the next burpee portion

Box Jump Overs: Clear the box each rep and work to finish the 10 reps quickly so you can maximize time for the devils press

Burpee box jump overs: This movement will feel fatigued due to work done in the last workout. Stay disciplined and keep moving as it is only 5 minutes for this portion! We recommend a step up and down for the burpee here to keep constant movement.

Double Dumbbell Snatch: this should be a moderate weight you can confidently keep unbroken for 10 at least for set 1.

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  20. I have observed that over the course of making a relationship with real estate owners, you’ll be able to come to understand that, in most real estate purchase, a commission rate is paid. In the long run, FSBO sellers do not “save” the commission. Rather, they try to win the commission through doing a good agent’s task. In this, they expend their money and time to complete, as best they’re able to, the assignments of an real estate agent. Those duties include exposing the home by marketing, representing the home to willing buyers, constructing a sense of buyer desperation in order to make prompt an offer, making arrangement for home inspections, managing qualification inspections with the lender, supervising fixes, and assisting the closing.

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  23. Thanks for your write-up. One other thing is when you are promoting your property on your own, one of the problems you need to be conscious of upfront is how to deal with household inspection accounts. As a FSBO vendor, the key about successfully transferring your property plus saving money upon real estate agent revenue is knowledge. The more you are aware of, the softer your home sales effort will probably be. One area exactly where this is particularly crucial is information about home inspections.

  24. Thanks for the a new challenge you have revealed in your writing. One thing I’d prefer to touch upon is that FSBO human relationships are built with time. By launching yourself to the owners the first saturday and sunday their FSBO can be announced, prior to the masses start off calling on Wednesday, you make a good network. By giving them instruments, educational elements, free accounts, and forms, you become an ally. Through a personal affinity for them along with their situation, you create a solid connection that, most of the time, pays off if the owners decide to go with an agent they know as well as trust — preferably you actually.

  25. Thanks for your content. One other thing is that if you are selling your property on your own, one of the concerns you need to be alert to upfront is how to deal with property inspection reports. As a FSBO vendor, the key towards successfully moving your property plus saving money with real estate agent income is awareness. The more you are aware of, the easier your property sales effort are going to be. One area where this is particularly significant is reports.

  26. I have discovered that good real estate agents almost everywhere are starting to warm up to FSBO Advertising and marketing. They are realizing that it’s in addition to placing a poster in the front place. It’s really pertaining to building connections with these vendors who later will become consumers. So, whenever you give your time and effort to aiding these vendors go it alone : the “Law connected with Reciprocity” kicks in. Thanks for your blog post.

  27. Thanks for your article. One other thing is when you are selling your property yourself, one of the concerns you need to be aware about upfront is how to deal with house inspection reports. As a FSBO retailer, the key concerning successfully moving your property and saving money in real estate agent profits is awareness. The more you are aware of, the softer your sales effort will be. One area that this is particularly vital is inspection reports.

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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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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.

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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.

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