Open Gym… Or…

Thursday, July 9th, 2020

Happy Birthday Coach Kimmy!

Open Gym or…Workout of the Day

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

  1. Option 1:
    Minute bike or Row
    1 Round of:
    5 Push-ups
    10 Air Squats
    15 AbMat Sit-ups
  2. Option 2:
    Back Squat “3-6-12”
    3 Reps @ 103% of 10RM Back Squat
    6 Reps @ 96% of 10RM Back Squat
    12 Reps @ 88% of 10RM Back Squat
  3. Option 3:
    Body Armor
    3 Giant Sets:
    20 BB Good Mornings
    10 Pausing Weighted Glute Bridges
    10 GHD Sit up
    20 KB Russian twists


Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!



(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!

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