Starlord

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

8:00 Clock

10 jumping squats

10 single leg glute bridge R/L

5 burpee broad jumps

0:30 easy/moderate row

– into workout prep –

3 sets

Set 1:

10 Wall Ball Front Squats

10 Wall Ball Push Press

10 Calorie Row

Set 2:

10 Wall Ball Thrusters

10 Calorie Row

Set 3:

10 Wall Balls

10 Calorie Row

Starlord (3 Rounds for time)

15:00-50:00

40 Calorie Row

40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)

-Rest 5:00-

40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)

60 Calorie Row

-Rest 5:00-

80 Calorie Row

40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)

Athletes Notes

TARGET SCORE

Target Time each set:

Set 1: 4-6 mins

Set 2: 7-9 mins

Set 3: 9-11 mins

Time Cap each set:

Set 1: 8 mins

Set 2: 12 mins

Set 3: 15 mins

STIMULUS

Here’s a workout where you wanna work on being steady on the row and break that mental barrier on wall balls. Goal should be big, descending reps on wall balls (example: 20-12-8)

WORKOUT STRATEGY & FLOW

Row should be done at a moderate pace (70% effort). Biggest thing is not burning out and keeping the heart rate at bay.

Wall balls will only get harder so try to hit big sets of the start and then settle into small, consistent sets as fatigue hits.

Goal sets for wall balls should be 2-3 sets on each workout.

SCALING

The Scaling aim is for athletes to hit comfortable sets on wall balls without prolonged rest periods.

Scale to finish near the target score:

25 Calorie Row (OR another machine OR 250m Run)

30 Wall Balls (30/20) (OR 45 Wall Ball 20/14)

-Rest 5:00-

30 Wall Balls (30/20) (OR 45 Wall Ball 20/14)

50 Calorie Row (OR 500m Run)

-Rest 5:00-

75 Calorie Row (OR 750m Run)

30 Wall Balls (30/20) (OR 45 Wall Ball 20/14)

Front Squat (5×1)

*Building in the 90-95%+ range for 5 working sets

*Stay tight and keep chest upright with force driving through midfoot

Competition Training

Everything below this is performed first

Warm-up

2 Rounds of:

10 jumping squats

10 single leg glute bridge R/L

5 burpee broad jumps

0:30 easy/moderate row

MoonShot (Time)

3 RFT:

10 Cossack Squats

20 Overhead Walking Lunges

30 KB Swings

200m Run

Men: 53KB

Women: 35KB

Accessories

Work on Pistol (single legged) Squats

Work on Shrimp Squats

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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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