True Spirit CrossFit
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled

11/3 Technique Tuesday

11/2/2015

0 Comments

 
Today's workout weight for the thruster is heavy! If the prescribed weight is not yet attainable for you, scale this so it's the heaviest thruster you've tried in a workout yet. Want some tips and inspiration? Watch CrossFit Games athletes Kristan Clever and Katie Hogan get HEAVY! Katie maxes out with 2 rep max thruster of 180lbs. Katie has some great tips in the beginning of the video. Good luck!
Today's Workout
Power to the People Day 5
or
​work up to a 3 rep max thruster
then, 
21-15-9 reps, for time of:
Power Clean 115/85 lbs
Thruster 115/85 lbs
This is a Beyond the Whiteboard Fitness Level Heavy workout. 
Many of you are curious about the Power to the People strength cycle we are doing. We are excited to be testing this strength cycle, as our prior strength cycles have been the Wendler 5 3 1 program. Power to the People (PTP) is a longer and slower progression, 6 weeks instead of the 4 week Wendler cycle, with more lifting days (2 per week instead of 1). The slow progression allows for technique refinement at lower loads. Then, as the load get heavy, which it does at about half way, you are neurologically prepared for it.
The PTP program utilizes a back off set (set 5) which allows your neurological and motor pathways to reset if you lost some form in the heavy set (which is always your 4th set). 
The PTP program is a relatively high volume program (2 days per week or 50 lifts per week) which increases muscle endurance in addition to strength. You will not be nearly as broken down after a high-rep low-weight deadlift workout after completing the cycle. 
We want you all to be powerful! Power to the People was developed by legendary strength and conditioning coach Pavel Tsatsouline. Pavel, Master of Sports, is a former physical training instructor for Spetsnaz, the Soviet Special Forces. Pavel was nationally ranked in the Russian ethnic strength sport of kettle-bell lifting and holds a Soviet Physical Culture Institute degree in physiology and coaching. We are pretty confident his Power to the People program will benefit you. 
0 Comments



Leave a Reply.

    Special Events 

     Jan 13 - Feb 3 Row'd Royalty
    Feb 17 - March 3 - THE OPEN 
    March 6-11 - Femme Fatale Week 

    Record your WOD on Beyond the Whiteboard. 
    Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
    Picture
    Shop Now Rogue Fitness
    Picture
    Check out our Flickr page!

    Categories

    All
    Covid 19
    Covid-19
    Foodie Friday
    Homegrown Paleo
    Mental Toughness
    Mobility Monday
    Motivation Monday
    Myth Busting Monday
    Start Up
    Start-up
    Technique Tuesday
    Transformation Tuesday
    Whole Life Wednesday
    Whoop
    Wilderness Medicine Wednesday
    Wod


    Archives

    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014


    RSS Feed

True Spirit CrossFit & Yoga
Call or text us: (406) 404-6FIT
32D Shawnee Way, Bozeman, MT 59715
Email: leslie@truespiritcrossfit.com
CrossFit Journal: The Performance-Based Lifestyle Resource
Picture
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled