New (Old) Coach Announcement!

 

There is allegedly a big storm coming Thursday. Conveniently this is going to come throughout the day Thursday, again allegedly. By the reports now, we will be limiting if not closing schedule for Thursday. Plan accordingly, get your workouts in tomorrow (Wednesday). 

 

COACH BUD IS BACK!!

As much as having Jay-Z added to our staff would be a complete and total failure and otherwise terrible idea might be awesome, we have a real announcement about a coach (re) joining our staff after a brief hiatus.

Bud Henry, a long time member of this community, has come back. Like Jon Snow, he journeyed north to grow and sharpen his skills only to return to the place that always was home.

A lot has changed here in the last 6 months and many of you aren’t familiar with Bud so let me tell you, it sure is a treat to have him back. He is a knowledgable coach with an immense amount of experience especially when you factor in that he just recently graduated from college.

Bud will be coaching all classes and working in at both locations. While his role is not absolute at this point I can tell you that both Lando gyms will be seeing a lot of his smiling face for the future. I urge you to come into as many of his classes as you can (schedule will be updated once we have his set in stone) as he has a wealth of knowledge just like all our regular scheduled coaches while bringing his own unique flair to things.

We are as excited as you all to have Bud back in our community. Welcome Coach Bud!

 

WEDNESDAY

Strength : Clean and (2) Jerk
EMOM 12m, 1 Clean and 2 Push Jerk
– Focus on the extending up with the body and the receiving down with the legs esp the hips.

 

WOD : For Time
3 Rounds
15 Handstand Push-ups
30 Walking Lunges (15/15)
10 Deadlift 165/115

– THEN IMMEDIATELY INTO-

3 Rounds
10 Front Squat
20 Toes to Bar

Scored as 1 workout. Time cap is 16:00. Weight is the same for both sections.

S : 75/55, Push-Ups (HSPU), Situp (TTB)
L1 : 135/95, Scaled HSPU and TTB

Rx+: 225/155 (this should be a heavy, heard second part of the workout. Grind it out)

 

Sweat

Core : 5 Rounds
10 Barbell Rollouts
20 Banded Dimmel DL
30s Reverse Hollow Hold
30s Hollow Hold

Conditioning
3 Rounds
30 Jumping Pull-ups
30 Walking Lunges
30 Russian KB Swings 53/35

– THEN –

3 Rounds
20 KB Goblet Squat
20 Hand Release Push-ups
20 Toes to Bar

 

The Program

1. Strength and WOD

2a: 4×3 Clean Deadlift, 110% max from today, rest 60s (can drop each rep…take your time)
2b: 4×3 Bench Press, heavy, rest 60s

3. 10 Minutes, focus on SPEED of each rep
8 GHD Situps AFAP, learn how to do this movement FAST
16′ HS SPRINT, learn how to do this FAST
12 KB Swings 53/35, FAST FAST FAST

  • Focus here on moving each rep FAST. This is not fast as in moving your body fast and out of control, but performing the movements with the highest quality high speed able. Once a week we will have sessions like this, competition speed training. Teaching your body to perform a movement fast is no different than any other mechanical training for a movement. Work it.
Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

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