More Weekend Highlights:
Wayne B finished his 5th Lotoja! Before he left for his 5th race, I received an email from him that I wanted to share with everyone:
“Just wanted to say that my enthusiasm for Crossfit hasn’t waned, but at this point of my cycling season, specificity is everything…I’ve been riding my bike six days / 15-20 hrs a week to prep for the biggest race of the season for our team – The Lotoja Classic, this Saturday. Anyway, I will be back at it after a week of recovery and I plan on hitting it hard through the winter!
I will say that Crossfit has been huge for me this season. My training intensity hasn’t changed from last year but my performance has improved measurably. For example, on Saturday I did a dry run of sorts of the first half of this Saturday’s race (lots of climbing) by riding from Mtn Green over Trappers Loop, to Huntsville, then up Monte Cristo canyon to the summit and back to the car again. Last year I did the same thing. The Monte Cristo climb is long and goes on forever. Last year I did that climb in 1:56, this year I did it in 1:38…destroying my PR by 18 minutes! Now I’m off the record set by one of the fastest guys around by 8 minutes instead of 26 minutes. Funny thing is I don’t weigh much less than last year (fat vs lean muscle mass) With climbing, weight is everything though, so it only means I’m stronger this year due to all the Crossfit work.”
Wayne finished strong on his 5th Lotoja race by getting a new PR @ 9:26 (45 minutes fast than last year) and came in 14th place! The moral of this story is if you have a specific sport you are training for, you can still incorporate CrossFit and see gains even if you are only doing CrossFit one or two times per week!! We look forward to seeing you around more regularly Wayne!!
Freedom Fitness Festival – A huge shout out to Jake H and Gerome Q for heading to up to Park City to represent Letrono CrossFit as a Sponsor of the event and to Support and participate in the Freedom Fitness Festival in memory of fallen Green Beret SSG Matthew McClintock! RIP McClintock.
Saturday September 18th – NO OLY Class at 6a, it will be at 7am instead!!!
Dynamic Warm-Up – Mobility
Prepare to for..
20 Wallballs 20/14
10 Hang Power Snatch 95/63
*Scale reps and movement accordingly to meet or beat cutoff & maintain intensity with good mechanics on A. Ask your coach for help.
B. Accessory Work (Shoulders) *see PDF for week on white-board
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
C. See programming on white board.