Pyramid Double Helen

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

2-3 sets

7 Russian Kettlebell swings (to eye level)

7 scap pulls

7 plank shoulder taps (each side)

4. Workout Prep

1 sets (at workout pace)

200m Run

7 Ketttlebell Swings

4 Pull Ups

Pyramid Double Helen (Time)

15:00-40:00

Run 1,200 meters

63 kettlebell swing (53/35)

36 pull-ups

Run 800 meters

42 kettlebell swings (53/35)

24 pull-ups

Run 400 meters

21 kettlebell swings (53/35)

12 pull-ups

SCALING

The SCALING aim is to finish near the target time with fast runs and big unbroken sets

Scale to finish near the target score:

Run 1000 meters

63 kettlebell swing (35/26)

24 pull-ups

Run 600 meters

42 kettlebell swings (35/26)

16 pull-ups

Run 200 meters

21 kettlebell swings (35/26)

8 pull-ups

Athletes Notes

TARGET SCORE

Target Time: sub 20 minutes

Time Cap: 25 minutes

STIMULUS

This is a classic from the 2010 Games! It is about grip/pulling fatigue and managing a high heart rate throughout. You have to push the run pace or you will get left behind! We want to learn to find the reckless balance of how aggressive can our pacing be!

WORKOUT STRATEGY & FLOW

Run: This is the bulk of the workout so we have to stay running at a moderate to moderate/fast pace throughout! So come out with a 70-80% intensity and then kcik it up to 80-90% for the 800m and 400m. You should go straight into the kettlebell swings without any rest after the run!

Kettlebell Swings: These should be relatively light and fast! Go for the kettlebell snatch to speed them up if you can keep them unbroken.

Pull Ups: This is a relatively low rep count to what we usually do. Focus on a smooth tight Pull ups and hang on as long as you can since the run is right after and you will be able to let your grip recover.

Shoulder Press (1×3)

40:00-52:00

Work up to a Heavy 3 in 7 working sets

– rest 1-2 between sets –

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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.

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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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