OPEN GYM OR… GRUNT WORK

Thursday, January 2nd, 2020

WELCOME TO THE NEW YEAR….THE NEW DECADE!

Work Out of the Day

SKILL/SWOD

OPEN GYM OR…
A.
Grunt Work: (Not For Time)
30-20-10
Single Dumbbell Front Squat 50/35
Single Dumbbell Step Up 50/35 24/20
Directly into…
10-20-30
Alternating DB Snatch 50/35
Wallball 20/14

B.
Midline:
Accumulate…
3:00 DBall Hold
2:00 Hollow Hold
1:00 Ring Dip Support Hold

Strict Gymnastics
Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict HSPU (5” riser)
Strict Ring Dip
Push-ups
… Rest 3 Minutes, into:
5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups

Hang Power Snatch Technique
5 Sets:
1 Hang Snatch Pull
2 Hang Sn High Pull
3 Hang Ms Sn
Set 1: 55%
Set 2: 60%
Sets 3-5: 65%

Hang Power Snatch
On the 1:30 x 5 Sets:
3 Hang Power Snatches

Conditioning
“Castaway”
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang PSn (115/85/55)

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

S.M.A.R.T. TRAINING…JUST IN TIME FOR 2020

(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!