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Open Gym, Grunt Work or Deficiency Training

THURSDAY, OCTOBER 11, 2018

Happy Birthday Tiff Dev.!

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WOD

OPEN GYM, OR
SWOD

Option 1: Grunt Work: for 30 minutes AMRAP:
100M farmer carry 70/55
20 foot handstand walk
5x BJ 30/24

or…

Option 2:
30 min circuit training (you pick movements – let coaches help!)
1st: choose a movement you suck at
2nd: choose a foundational skill element (beat swing, clean pulls, gob sq)
3rd: choose a movement you’re good at
4th: choose a core movement (abs, low back, hollow, arch…)

 

 


RX+

Rest Day!

 


LEGENDS
METCON

45min AMRAP:
1000m Row
100m Walk
1min Rest

 


ENDURANCE

This week calls for:
6mi Tempo run
5mi LSD run

This week is a great week to run a bridge or two, start learning the course

 


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 


NEWS & UPDATES

SMART TRAINING

CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

yesterday's results

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