Tuesday 160419

Bay area CrossFit Coach

Bay area CrossFit Coach

Prepare for the “Known and the Unknown”
Bay Area CrossFit Coach Scales 25-Foot Wall, Saves Family After Crash

LOS GATOS (KPIX 5) – A Bay Area CrossFit coach is being called a hero after he used his herculean body to save a family following a car crash.
Greg Pena was getting ready to coach a class on the morning of March 26th at the Los Gatos Swim and Racquet club. The workout area is right next to a retaining wall for Highway 17.
All of a sudden, he heard a loud crash, and saw a plume of smoke. A Ford Expedition with six passengers overturned, with a mom, and her three young children inside.
Without even thinking, Pena scaled the 25 foot wall. Using an adjacent fence to his advantage, he got up the wall and onto the freeway within seconds.
Read more at.. http://sanfrancisco.cbslocal.com/2016/04/14/bay-area-crossfit-coach-scales-25-foot-wall-saves-family-after-crash/

5W
What:Competition /Advanced athlete  15 minute meeting
Who: All LCF Athletes that like to do extra training/compete, improve there fitness.
Where: LCF – Yoga room
When : Thursday 21 April 5:15pm
Why: Way forward on programming, Coordination , Unity with the Community.
If you can’t make it get with Troy or Eric to fill you in on the system and the process.

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A. Skill Strength.
1a.  Strict Pull Ups-9-7-7-5.
1b.  Ab Mat Sit Ups- 40-30-20-20.
1c.  Ring Rows w/feet on box-4xME

B.
21-15-9
Clean 95/65, 75/55, 55/35
Knees to Elbows/ Progression
Thruster

*Scale weight of movement as needed for progression on A-B.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.
Take 7 minutes to work a gymnastic weakness daily in the am or pm.

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