Patriot – Thursday 140925

  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.
  • Amanda Latimer with Tom James Custom Clothing Company will be at Patriot CrossFit Saturday, Sept 27th, 9am-11am. Amanda sells custom shirts, pants, suits, jeans, sweaters, and everything you can think of in terms of Men’s & Women’s clothing. Come check out a way to get the perfect fit, a huge selection, and great pricing on all your attire!

Interval Training

We use interval training (workouts like today’s with built in rest periods) in order to allow you to go as hard as you can for a short burst of activity, then have enough rest to recover and go hard again in the next interval.  These workouts are designed to train your body to adapt to the increased intensity, eventually building strength and endurance.

The idea is that your body will adapt to better tolerate the buildup of lactic acid and learn to work more efficiently.  It also serves to improve your cardiovascular efficiency by training your body to more effectively deliver oxygen to your working muscles.

By allowing you to go harder because you’ve got built in rest and a shorter work period, we’re providing a different stimulus that will pay dividends in the rest of your training.  So remember that the next time you want to dog the third round on a workout like today’s!

RX’d

Level II

Level I

7 Rounds
Snatch Complex (Pause Snatch Deadlift+Hang Squat Snatch+Squat Snatch)

3 Rounds
Row 500m
25 Thrusters (45/35)
15 Pull-ups
Rest 3 Minutes
Give times for each round and total time.

7 Rounds
Snatch Complex (Pause Snatch Deadlift+Hang Squat Snatch+Squat Snatch)

3 Rounds
Row 500m
25 Thrusters (45/35)
10 Pull-ups
Rest 3 Minutes
Give times for each round and total time.

7 Rounds
Snatch Complex (Pause Snatch Deadlift+Hang Squat Snatch+Squat Snatch)

3 Rounds
Row 350m
25 Thrusters (35/22)
10 Assisted Pull-ups
Rest 3 Minutes
Give times for each round and total time.

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