All the Rest

Sunday, February 23, 2020

Happy Birthday Coach Slice!

ALL ATHLETES REST!

THIS WEEK AT A GLANCE

 

MONDAY

1.
Fight Gone Bad

3Rounds for Reps
1Min at each station:
WB 20/14
SDLHP 75/55
BJ 20/16
Push Press 75/55
Row (Cal)
-Rest

2.
3-5 Rounds for Quality (time permitting:)

8 Z-Press (DB or KB)
8 K2E
20/15 Cal Bike
400m Run

TUESDAY

1.
Open Workout 20.1
10Rds for Time:
8 Ground to Overhead 95/65
10 Bar Facing Burpee
*See Demo Video

Cap: 15Min
Comp to: 10/11/19

2.
Pushup Conditioning
10Min EMOM (every 30sec for 20rds)

If you vest vest Murph, preform this with a vest:
6 vested pushups every 30sec for 20rds

Other options if you perform Murph without a vest:
8-10 pushups every 30sec for 20rds
5-7 pushups every 30sec for 20rds
2-4 pushups every 30sec for 20rds

 

WEDNESDAY

1.
Jackie” Check out the video!!!
For Time:
1000m Row
50 Thruster 45/35
30 Pullup

Cap: 15Min
Heats will start every 5-6 mins

2.
Midline
5 Giant Sets:
20 KBS (As heavy as poss.)
100m Front Rack KB Carry (Right arm)
100m Front Rack KB Carry (Left arm)
50m Overhead KB Carry (Right arm)
50m Overhead KB Carry (Left arm)
20 Barbell Situps

THURSDAY

OPEN GYM OR…

A.
Back Squat
3 x 5 (Climbing)
Alternate with: 7-10 Tricep Dips

B.
Bench Press
3 x 5 (Climbing)
Alternate with: 7x Bent Over Row (Each Arm)

C.
Deadlift
3 x 5 (Climbing)
Alternate with: 16 Elevated Step-Back Lunges
(Dumbbells in Front Rack, foot on plate 45/35)

 

FRIDAY

1.
10Min Flight Simulator (Click the link to see Molly Metz do it!)
5-10-15….45-50-45….15-10-5
Unbroken Double Unders
For Time but counted as an AMRAP if not complete.

2.
For Time:
Run 5k   (Video with great run technique… WATCH IT!)
Cap: 30Min
Comp to: 3/13/19

 

NEWS & UPDATES

S.M.A.R.T. TRAINING

(SMART: SPECIFIC, MEASURABLE, ATTAINABLE, RELEVANT AND TIMELY.  SMART goals.  As you set your training goals, make sure you use the SMART priniciples to setting actions plans to achieving them)

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.

Talk to us and let us help you. The weekly programming is released in advance to help you plan your week. Use it!