Gold Medal Coaching

Gold Medal Coaching

This weekend our good friend and two time rowing Gold Medalist Erin Cafaro Mackenzie stopped by to coach the coaches. With her help we’ve constructed a game plan to share some of her vast knowledge and experience and share it with y’all. All I’ll say is that we (Crossfit LA) will most definitely become better rowers this cycle…

Additionally, some of you may know that I’ve been studying and practicing Wim Hof breathing techniques. I’d love to teach/share/practice with any of you interested?  I’d like to offer teach/practice a free class throughout the WLC either Tuesday or Thursday mornings at 530. IF interested email me directly: [email protected]

Finally I’d like to share last week’s  Wodcast Podcast.  A lot of laughs but we also got deep (listen in).


Monday’s Workout
Practice

A) FQL
     5-5-5-5-5
     Box squats

B) 4 RFQT
     12 Ring dips
     16 Jumping lunges

And Coming Tuesday
Practice

A) FQL
5-5-5-5-5
    Bench press

B) Handstand walk parade

C) 3 RFQ on the 4:00
     5 Deadlifts (75%)
     200m Run
10 Sit to stands
 –3min Cap each round–

 

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