Strict Work then The Chief

Monday, October 5, 2020

Happy Birthday Nat G!

Pictured above: Pasco during Halloween WOD 2018. What’s your costume going to be for this year’s Halloween WOD?


In recognition of the Metcon today….
From CrossFit.com:

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief”, CrossFit San Diego – video [wmv] [mov]

WORKOUT OF THE DAY

1. SKILL/SWOD

Strict Gymnastics
10 Minutes for Quality:
100% ME SHSPU
100% ME Strict pull up
Rest 1:00
80% ME SHSPU
80% ME Strict pull up
Rest 1:00
60% ME SHSPU
60% ME Strict pull up

2. METCON

The Chief
Max rounds in 3 minutes of:
3 Power clean 135/95
6 Push ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles

THIS WEEK-AT-A-GLANCE

TUESDAY

1. C&J COMPLEX
OT 1:30 x 6
1 Pausing hang squat clean (2 seconds at bottom)
1 Hang squat clean
1 Split jerk
Set 1: 60% 1RM C&J
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
Set 6: 75%

5 min transition, right into….

Double Overhand DL
3×3 reps
Set 1 @ 70% 1RM DL
Set 2 @ 75%
Set 3 @ 80%
Goal: Dead stop on each rep; smooth and controlled; no touch and go.

2. Belt Buckle
For time:
1000m row (or- 800m run -or- bike 60/45 cal)
30 DL 225/155
50 Bar-facing burpees
Cap=15 minutes

WEDNESDAY

1. Ring Muscle Up Practice
Progressions posted at box

2. Diddly Squat
3 RFT:
800m run (or- 1000m row -or- Bike 60/45 cal)
20 T2B
10 FS 185/135
Cap=25 minutes

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. Strength: Power Snatch Waves 
12 sets of 1
Rest as needed between sets; building on last week increasing by 3%
Set 1 @ 97% 1RM PSn
Set 2 @ 82%
Set 3 @ 85%
Set 4 @ 82%
Set 5 @ 85%
Set 6 @ 88%
Set 7 @ 85%
Set 8 @ 88%
Set 9 @ 91%
Sets 10-12 88%

2. Strength: Back Squat
OTM x 5 Minutes 2 BS
Rest 1:00
OTM x 4 Minutes 1x BS
Set 1: 2 reps @ 70% (round up)
Set 2: 2 reps @ 73%
Set 3: 2 reps @ 76%
Set 4: 2 reps @ 79%
Set 5: 2 reps @ 82%
Rest 1:00
Set 6: 1 rep @ 84%
Set 7: 1 rep @ 87%
Set 8,9,10: 1 rep @87-96%

Optional Recovery
AMRAP 20’
15 Cal bike
30  Russian KB swings 53/36
15x GHD situps
60 Second hollow plank

FRIDAY

1. HS walking 
5 Rounds:
15/12 cal row/bike
“X” distance HS walk

X=
Option 1 – 50’ HS walk
Option 2 – 25’ HS walk
Option 3 – 1:00 HS walk practice
(Final week of repeating this)

2. Knock on Wood
3 RFT:
30 PSn 75/55
30 Box jump overs 24/20
30 C2B Pull ups
30/24 Cal row (or 25/18 cal bike or 300m run)
Cap=20 minutes (this is a SUPER tight cap, scale appropriately)

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 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

FIRST OF THE MONTH: MEMBERSHIP DUES ARE DUE!

Athletes!  This is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month!

Please don’t make us chase you or there will be a burpee penalty! 😉

No, seriously, if you are not on a recurring credit card, please see a coach and pay this month’s dues…if it’s past the 5th they’re technically “late” 😬.

 


E.C. SYNKOWSKI ON CARBOHYDRATES

The only way to get control of your diet is to understand food, understand how the different macronutrients affect you (no, I didn’t say you had to count them, but you DO need to understand what protein, carbohydrates, and fats do chemically and metabolically when you eat them. Yes, food can be a drug. It can cause addiction and it can help calm addiction…depending on your choices.

If you don’t understand food, you’ll continue to be a slave to every instagram trainer who is dolling out what to do, every app that will “track for you” and every website offering to sell you “what to eat”. Knowledge is power. Take power over your diet!

E.C. Synkowski is a trainer for CrossFit HQ and the author of the article: Carbohydrate Selections: The Right Carb for the Right Job. Check it out!


PLEASE!  LET THE REBEL COACHES “COACH”

 We know you all have the best of intentions. You want to help your fellow athletes as much as we do! BUT….when it comes to coaching…please let the blue shirts coach. Lately, we’ve witnessed some of you “trying to help” and while the good intention is there, it’s sometimes confusing to the athlete because what you’re telling them is in direct contradiction to what we have told them, or worse, we’ve told them “not yet” on a skill they don’t have the strength for, and you’re encouraging them to try it anyway.

Our coaching team communicates A LOT – text messages, emails re: injuries, where athletes are in a progression….and it works best if the adult program (meaning the CrossFit Class) coaches that have taken the CFL1 and are in the loop with the communications of the whole team are the ones directing the progress.

Please know this isn’t mean to demean anyone’s efforts, but rather, to help keep the athletes on a safe and linear path in their development.