Pale Rider

Announcements

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)
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: 1 Class, New Year WOD Let’s Bring in 2021 Right!

P6 CrossFit – CrossFit

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Warm-up

Everyone grab a long band, a hip band, Barbell, and workout weights

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. Barbell Prep

1) Burgener Warm up Snatch – 5 reps at each position (all in the power position, no squats required)

2) 5x High Power Hang Snatch + 5x Hang Power Snatch + 5x Power Snatch (all in the power position, no squats required – empty barbell)

4. Workout Prep

1 Set: (at workout pace)

15/12 Calorie Assault Bike (OR another machine OR 150m Jog)

4 Power Snatches (at workout weight 1)

2 Power Snatches (at workout weight 2)

1 Power Snatch (at workout weight 3)

Pale Rider (Time)

15:00-60:00

Teams of 2

2 Rounds

100/75 Calorie Assault Bike (OR 125/100 Calorie Row OR 1200m Run)

40 Power Snatches (60%)

-Rest 5:00-

2 Rounds

50/40 Calorie Assault Bike (OR 60/45 Calorie Row OR 600m Run)

20 Power Snatches (80%)

SCALING

2 Rounds

80/60 Calorie Assault Bike (OR 100/80 Calorie Row OR 1000m Run)

40 Power Snatches (60%)

-Rest 5:00-

2 Rounds

40/30 Calorie Assault Bike (OR 50/40 Calorie Row OR 500m Run)

20 Power Snatches (80%)

TARGET SCORE

Target Time each set: 16-18 minutes

Time Cap each set: 20 minutes

STIMULUS and GOALS

We are targeting our aerobic system with high volume pulling from the ground with moderate to moderate/heavy weight. The partner aspect will keep our rest long enough to double down on intensity during work periods.

WORKOUT STRATEGY & FLOW

Let’s hammer down on the bike since we have 1:1 work/rest! If you are proficient at the bike, aim to keep watts 400/300+, and we recommend switching every 10 calories. Aim to keep watts higher with more transitions rather than more calories each set but losing intensity.

Power Snatch: For the first weight don’t use over 60% 1RM Snatch. It should be a weight you could do sets of 5+ touch’n go comfortably if needed. For the final weight, don’t use over 80% 1RM Snatch. You should be able to do quick singles with this when fresh.

Accessories

Front Rack Step Ups: 5×6 each leg. Work up in weight each set. Super set with 10 body weight Russian step ups (10 each leg). So, you will do 6 front rack step ups and then 10 Russian step ups. Rest as needed in between each exercise.

-then-

3 sets:

6 Bent Over Barbell Row

30 seconds Weighted GHD Sit Up Hold

10 Single arm Kettlebell side crunches (each side). Stand holding a Kettlebell in one hand, farmers carry style. Side crunch back and forth.

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GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

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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