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Blog Thursday, 6.4.2015


Thursday, 6.4.2015

  • by rbwrv
  • June 4, 2015

Thursday 6.4.2015

Class Times: 5:30am,  6:30am (Weightlifting), *7:30am, 4:00pm, 5:30pm, 6:30pm (Open Gym)

Many of you know and have formed a great relationship with our exchange student from Germany, Ingo Beirle. It has been so fun watching Ingo experience so many first over the past year- First trip to America, First SEC college football game (including when GameDay was here and we beat Alabama), First time shooting a gun, First CrossFit Open, First time trips around the country, First food experiences including mexican food, snow cone, BBB, peanut butter and jelly sandwiches and more! Ingo has accomplished a lot in his short time in America, one of those accomplishments being that he achieved his CrossFit Level 1 Trainer certification and is hoping to eventually become a coach when he returns to Germany! We feel it’s only fitting that we give Ingo one last FIRST, so tomorrow, Ingo Beirle, CFL1 will be leading the 7:30am Active Recovery class! Please come see him off if you get the opportunity! We will be sad to see him go but know that he has a great future in store for him!



400m Run/500m Row

Mobility- focused on your body’s needs.


10 mins Coach’s Choice

Active Recovery:

Weightlifting Active Recovery :

Tall Snatch 5×5

Tall Clean 5×5

Dynamic ROM (i.e. mobility specific to the Olympic lifts) x 12 min

(Notes: The tall snatch/clean is executed from the hi-hang with only knee action, no hip, and the trunk remains completely vertical. Because of this, the load on the bar must be light, and as such, focus from the lifter should be on executing PERFECT repetitions.)


Mono-structural Active Recovery:

3 x 1000m Row

4-5 minutes of Dynamic ROM between each run/row


-Make up a WOD that you missed this week!