Rest Day

Sunday, October 11, 2020

Happy Birthday Tiff D!

Pictured above: This is Rest Day (aka Emily) not resting; but, we are sure she is resting today.

THIS WEEK-AT-A-GLANCE

MONDAY

1. STRICT GYMNASTICS
3 Rounds for Practice
1:00 Freestanding HS Hold
1:00 3-Pause strict pull up
1:00 Alternating pistols
1:00 3-Pause deficit Pushup  (DB or plates)
1:00 rest

2. FLINTSTONES
AMRAP 20’
50 WB 20/14
40 Single arm DB Sn 50/35
23/16 Cal bike (or 30/24 cal row or 300m run)
20 T2B

TUESDAY

1. FRONT/BACK SQUAT
5 Supersets (about 2:00/set)
3x FS
6x BS
Rest as needed between sets
Set 1: 50% of 1RM FS
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%

2. POWER OUTAGE
3x 5:00 ON/5:00 OFF
100 DU Buy in, followed by AMRAP:
Rd 1: 12  PC, 4 box facing burpee BJO
Rd 2: 8 PC, 4 BF BBJO
Rd 3: 4 PC, 4 BF BBJO

BB Rd 1: 115/85
BB Rd 2: 135/95
BB Rd 3: 155/105

WEDNESDAY

1. GYMNASTICS STAMINA
15 mins for practice to work through 3 rounds of:
3-5  Wall walks
3-5 BMU
Large set kipping HSPU
Large set kipping or butterfly pull ups

2. OHS Biathlon
For time:
100 OHS 115/75
Every time you break, 10x T2B penalty
Cap: 20 mins

3. Cash out time permitting:
2-3 Rounds
12 GHD situps or 20 abmat situps
:15 pike stretch + :15 cobra stretch

THURSDAY

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

OPEN GYM OR…

1. THRUSTER:
5-5-3-3-1-1-1
Build to a heavy x5, x3 and x1
(From the rack)

2. ACTIVE RECOVERY
27-24-21-18-15-12-9
Abmat Situps
Bike Cals
*After each set (7 rounds)
1 Round Strict Cindy:
5 Strict pull ups
10 Pushups
15 Squats

FRIDAY

1. ACCESSORY WORK
3 Round NFT:
1:00 HS Walk practice
12x Hip extension
12x Strict press from the rack
8-12x 8 or abmat situp

2. CHRISTINE
3 RFT:
500m Row
12 DL 225/155
21 BJ 20/16

NEWS AND UPDATES

CONGRATULATIONS TO CF KIDS ASST. COACH CFLO

Courtney graduated Cum Laude on Saturday with her A.S. in paralegal studies!  She’s continuing on in her second semester with a goal of a BA in Business Management.

Congratulations Courtney! You know we love it when our family sets goals and achieves them…strives to be better…and sets an example for others. We’re so proud of you!

THE 2021 CF GAMES SEASON IS UPON US!

The CrossFit Games for 2020 will occur as a part on-line, part in person event this year due to COVID. It’s a huge bummer for those of us who love to watch the elite of the elite in our sport compete. However, as the Games conclude in this super-crazy year of 2020, our opportunities for a 2021 season and “The Open” begin!

We plan here! Fail to plan…plan to fail, right? From fitness to your career to your life, it’s always going to be this way.  Countless friends and family in your/our lives will succumb to this: no planning, and WHAM! What do you mean… my [certification/insurance/subscription] expired?/…I’m late on a bill?/…I missed the deadline to apply?  Seriously, we were given brains so let’s use them! We were given coaches to hold us accountable – use us!

We plan around the Open Season here – it’s our annual goal. 

What’s the Open? Once a year ahead of the CrossFit Games, CrossFit hosts an online qualifier that is accessible to ANYONE AND EVERYONE! It’s a $20 investment for 5 weeks of local competition to see where your fitness levels compared to last year, to others in the box, and to others across the world in your age bracket and gender.

This year, in line with COVID setback and confusion, the Road to the Games has not been without its obstacles, and the planning for the 2021 Open Season is also a bit of a conundrum. But here’s what we know.

The Open was originally held in February/March of every year. In recent years it was moved to October to accommodate the inception of “Sanctionals” which was supposed to enhance the qualifications for the Games. With the Games being pushed back to October this year due to COVID, the Open IS returning to February/March of 2021!

In the meantime, OUR JOB, is to get you ready for the Open…with an estimated timeframe of mid-February for WOD 21.1.

WHAT WE KNOW

These are the Open Movements…every year since 2011. This is how many times they have shown up in the Open. And THIS is what you need to work on – in isolation for technique, in a WOD for capacity, and strategically as different combinations of movements produce differents metabolic and strength needs.