Open Gym Or…

Thursday, September 10, 2020

WORKOUT OF THE DAY

If you have trained M,T,W…you NEED to take it down today. Tomorrow’s WOD is a long one.

A recommended series of mobility and stretches will be on the board.

OPEN GYM OR…

GLOBO Day

BS 3×7 @ 65% alt with
60% Max UB Pull ups

DL 3×7 @ 65% alt with
20 hollow rocks (2 sets 10)

PSn 5×3 climbing to heavy UB alt with
3×10 Parallette or plate pushups (deficit)

CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY

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!

NEWS AND UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

BRING A FRIEND WODTHE NEXT BRING A FRIEND WOD IS …STILL TBD.

Saturday, September 12th
8am: Open Gym, Coaches Ed, Moana and Crummy
9am: Team WOD

Saturday, September 19th
8am: Open Gym, Coaches Sam, Moana and Crummy
9am: Team WOD

Sunday, September 20th
10:00am Doors Open…
11:00am Bend & Brew. Yoga by Tiffany combined with Beer with from our Neighbors, Southern Lights Brewing
$15.00 – tickets in advance

Saturday, September 26th
8am: Open Gym, Coaches Ed, Moana and Crummy
9am: Team WOD

Saturday, October 3rd
8am: Open Gym &  Barbells for Boobs Team WOD Heat 1
9am: Barbells for Boobs Team WOD Heat 2
10am: If needed, B4B Team WOD Heat 3

Saturday, October 10th
8am: Open Gym
9am: Team WOD

 

SKILL LEVEL TESTING -WHAT IS IT?  – PART 1

The crux of this is that CrossFit creates a balanced athlete…IF (IF, IF, IF) you have coaches that ensure you’re not getting stronger at the expense of speed, and not getting faster at the expense of strength, and not missing your gymnastics and mobility entirely! It’s so easy to get caught up in what we love and what we’re good at and miss other essential elements to becoming a balanced athlete.

The 4 Skill Levels were created by CrossFit Seattle. We have made some adjustments to accommodate the older athlete. And we have rounded them out as CrossFit has introduced higher level and “other gymnastics” that are now considered essential (such as handstands/inversions).

This is Skill Level 1. The “game” is, you must test out of Skill Level 1 before you can move to Level 2. ALL (repeat ALL) of Level 1 must be successfully tested out before you can move on to Level 2. Once you have worked through the list, you’ll find the areas that are lacking are probably consistent: either speed, strength, or gymnastics, or further broken down into pushing, pulling, core, or “work”. There is a Skill Level 2, 3 and 4. Skill Level 1 is considered minimum standards for a healthy individual and represents a healthy beginner.

 

TESTING OUT CAN BE DONE ON THURSDAYS AND SATURDAYS during Open Gym, or IF we have a regular programmed day where the work is completed with more than 15 minutes to spare…then your coaches can help test you out (time permitting).

TEST OUTS must be observed and signed off by a coach! “This is a test”.

Further, if you have areas that need work, that’s where your coaches come in. The “crate” that the skill levels will reside in will also include work sets (linear progressions) for speed and strength to help you “fix” those deficient areas faster. This part is in the works, and while it’s in final development stages, just ask your coaches for help.

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