Welcome Coach Ryan Richardson to the Vintage Team. Ryan joined Vintage in the fall and has prior coaching experience at CrossFit Bay Area. He’ll start with leading the 5PM QuickFit classes on Wednesday and Thursday (NEW DAY!) and Fundamentals classes.
Ryan has been an athlete nearly his entire life, with years of involvement in various sports such as; track, golf, baseball, football and soccer. As a graduate of Texas A&M-Kingsville, Ryan uses his athletic experience gained throughout the years to coach CrossFit. Track has always been Ryan’s forte with over 12 years of experience, namely the 400- and 800-meter events. During his university career, Ryan spent 5 years as a part of the NCAA at TAMUK. In 2013 Ryan became a distance medley relay record holder and in 2014 he was part of the Lone Star Conference Championship team. In 2015 he was named team captain and with his leadership abilities TAMUK was able to secure 4th place at the Division II National Championship. Post college, Ryan maintains a healthy lifestyle. As a CrossFit Level 1 Certified Trainer, he aims to channel his love of fitness into the world of CrossFit.
2 rounds
20 high knees
20 butt kickers
10 Alternating High Kicks
8 rounds
In 2 minutes:
Bike 12/8 Calories (scale to 10/7 or 8/5 to target <:45 every round)
10 Kettlebell Swings
Hip Bridges with remaining time (switch after 5 per side)
Rest 1:00 between rounds
Cycle 3 – Week 5 – Day 4
AMRAP 8
15/10 Calorie Bike
12 Good Mornings w/ light weight
9 Light Front Rack Lunges
Deadlift
12-12-12
*Heavier than week 2*
Compare to 12/21/2017
AMRAP 2 Minutes x 4
Rest 2:00
Dumbbell Thrusters 50/35lbs
Max Double Unders in remaining time
Round 1 – 18 Thrusters
Round 2 – 15 Thrusters
Round 3 – 12 Thrusters
Round 4 – 9 Thrusters
Beginner: 30/15; 100 Singles unders followed by double under attempts
Intermediate: 40/25
Advanced: Rx
2:00 Foam Roll Calves
1:00/side Achilles mash
3 Rounds
5 Muscle Ups
50′ HS Walk
5 Squat Clean and Jerk 185/125lbs
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