SUNDAY REST DAY

Sunday, March 15th, 2020

COVID19 UPDATE

Rebels responding to COVID19
Please read the link above, addressing  our community and COVID19.  We are taking the prevention of the spread of this virus seriously and want you to know our plan!

Happy Birthday Ricky and Magie!

REST!

THIS WEEK AT A GLANCE

 

MONDAY

1.
CINDY XXX” (Watch Chris Spealler and Matt Chan do it!)
20Min AMRAP
10 Pullup
20 Pushup
30 Squat
15 Pullup
30 Pushup
45 Squat
20 Pullup
40 Pushup
60 Squat
30 Pullup
60 Pushup
90 Squat

2.
Row Conditioning:
5 x 300m
*Rest as needed

 

TUESDAY

1.
For Time
2Mile Run
Cap: 30Min

2.
OHS/SN BAL
1 Sn. Bal + 5 Pausing OHS
*Mobility and correctives between sets

 

WEDNESDAY

1.
Form Run
“AmLAP”
Run efficiency drill with coach spotting and cueing.

2.
For Time:
15 PSn 95/65
15 Thr 95/65
15 Lat Burpee over Bar
200m Run
10 PSn 95/65
10 Thr 95/65
10 Lat Burpee over Bar
400m Run
5 PSn 95/65
5 Thr 95/65
5 Lat Burpee over Bar
1000m Run

THURSDAY

OPEN GYM OR…

Health challenge retest
4Min on/ 4Min off
Bike or Row

 

Lynne
5Rounds for max Reps:
Bodyweight Bench Press
Pullup

 

FRIDAY

“Filthy Fifty”
For Time:
50 BJ 24/20
50 Jumping Pullup
50 KBS 53/35
50 WL Steps
50 K2E
50 PP 45/35
50 Back Ext
50 WB 20/14
50 Burpee
50 DU

Cap: 35Min

 

NEWS & UPDATES

S.M.A.R.T. TRAINING

(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!