YouthClasssm

Here's a shot of Coach Ryan leading one of his youth summer programs! The young athletes are coached by Ryan as well as PVCF Interns Damian, and Caroline.

For more information on PVCF's Youth Programs, click here!

 

 

NB: We are Totaling this Saturday in Hadley at 9.00 a.m.!!

Please arrive at 8:30am to begin your warm-ups.

1. The Black Box Total

Level III and Level II: 3 attempts to establish a 1RM front squat 3 attempts to establish a 1RM bench press 3 attempts to establish 1RM deadlift

Your Total is the sum of your best efforts for all three lifts.

Level I: Front squat 3-3-3-3-3 Bench Press 3-3-3-3-3 Deadlift 3-3-3-3-3

The Black Box Total is the sum of the best of three attempts at the front squat, the bench press, and the deadlift. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. For each lift, you get three attempts to establish a 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Novices will not max out, but may work up to a best set of three.

“Totaling” takes about an hour and a half to two hours. So arrive early to kick it off at 9.00 a.m. sharp!

AND! This Sunday in Northampton, we are hosting a fundraiser 5k run for the victims of the events in Orlando.

Members and Non-Members of PVCF are encouraged to come. ALL ARE WELCOME! For more information, click here.

 

Friday's WOD:

Be sure to do your ten minutes of pre-class dynamic flexibility work

1. Row 500m (warm-up pace)

2. Three rounds: 10 ring push-ups, 10 horizontal ring rows, 10 pistol into single-leg Romanian deadlift (alternating), 10 L-sit knee extensions (10 min)

3. “PBR” Five rounds for time of:

  • Run 400m
  • 6 Muscle-ups
  • 60 Double-unders

22 min cut-off

LIII:as rx’d LII:if you don’t have muscle-ups, do 2:1 dips. If your double-unders are still developing, one minute practice per round. LI: Four rounds NFT of run 400m, 10 dips, one minute double-under practice.

4. Cash-out:

  • 800-1600m Cool Down Run or Row

Have fun!