Coach Paul’s Weekly Update

Inverse tabatas are quite challenging. Great job, and congratulations to all of you who completed the workout as prescribed!

Twenty-six members and one guest attended the 8:30 session Saturday morning. Yes, 27 people! Seventeen members attended the 9:30 session Sunday morning. I’m happy that we have both the space and the equipment that allowed us to complete workouts, and I truly appreciate your willingness to cooperate. I personally had a wonderful time completing Saturday’s Team WOD with Janet and Mike at 9:45 and Jessica and Wendy at 11. Effective communication was crucial. And running is fun!

A shout out to all of the endurance athletes who tackled hill repeats this past Thursday. Whilst hill repeats are one of my favorite workouts I know that for many they are, well, torturous. If you want to run faster, run with someone who is faster. On a related note, I’m looking forward to fartlek running!

Many of you had an opportunity to attend a session that our newest coach, Josh, led. He’s a very welcome addition to the coaching team, and I’m looking forward to once again offering Barbell Club. Coach Josh and I both encourage you to let your friends and family members know that minimum age for Barbell Club is 14. Coach Josh is also a CrossFit Kids coach, and it’s very likely that we’ll be offering addition CFK sessions in the very near future.

Speaking of the Barbell Club, Coach Josh will be offering an introductory session of Barbell Club THIS Thursday evening from 6:30 to 8. The session is limited to the first 8 members who send me a PM. Barbell Club will officially begin in August, date TBA. It’s likely that additional introductory sessions will be held. Based upon need, Barbell Club will be offered Monday, Tuesday, Thursday, and Friday evenings from 6:30 to 8 pm.

I always find it interesting that a similar coaching cue (e.g., “ground your heels”) delivered by one coach is perceived differently when delivered by another coach. It’s great to have a fresh perspective.

Effective immediately, CrossFit Express members who attend 3 days a week may, in addition to attending two sessions Monday through Thursday, may attend any of the Friday OR Saturday sessions. In other words, you need not attend either just the 7:30 am or 6:30 pm session on Friday. You may not, however, attend more than 3 sessions a week.

CrossFit WODs

  • Monday
    • Clean & jerks
    • Power snatches and double unders
  • Tuesday
    • Bench press
    • Sumo deadlift high pulls and ring rows
  • Wednesday 
    • A “fun” triplet
  • Thursday
    • Benchmark WOD
  • Friday 
    • Chipper ladder
  • Saturday 
    • Snatch pulls and snatch balance
    • Partner WOD
  • Sunday
    • Hero WOD

Express WODs

  • Monday & Tuesday
    • Benchmark WOD
  • Wednesday & Thursday
    • Deadlifts and burpees

Endurance WODs

  • Tuesday
    • Speed work (meet at Wimberly access of ATT — and be sure to bring a watch)
  • Thursday
    • Fartlek (meet at Wimberly access of ATT)