take advantage of rest – Mon 6.12.17
Whether you are resting between back squat attempts, resting after WOD #1, or trying to minimize rest in WOD #2, take advantage of the rest periods as best you can. Figure out what works for you.
Strength: Back Squat 3-3-3-3-3
Conditioning: 6 rounds for time:
– 15 KB Swings – russian (Performance: more than 53/53#, Fitness: 53/35#, Health: as heavy as can)
– 20 Double Unders (Health: 20 Double Under attempts or 30 jump rope running in place)
Wait approx. 5 minutes, then:
3 sets – No time score, rest as little as possible to continue:
– 30 Standing Calf Raises (same weight as the Curls)
– 20 Curls (Hammer, DB, KB, seated, alternating, barbell)
*Break up the sets however you need them done. Standing Calf Raises should be at least a solid second (hopefully more) hold at the top. If you are finishing the curls in 1 or 2 sets, you went too light.
This June, we are partnering with Soles4Souls for our 3rd Annual Shoe Drive! Throughout the month, every 10 check-ins will provide one pair of shoes to someone in need. Check-in and help give #shoes4kids!
We are hiring! The Compound, Home of CrossFit Vacaville North, is looking for a full time CrossFit Level 1 certified Personal Trainer. Here’s a general idea of we are looking for, let us know if you’re ready to join our team!
Primary Job Responsibilities (what to expect but not limited too):
-Lead up to 7 Group Classes/week
-Perform up to 12 Personal Training sessions weekly with our new member Fundamentals Process
Several hours per week on Professional Development and Client Management
-Consulting with prospective clients
-General Gym Tidiness
Email Kyle at Ksgcompound@gmail.com