Friday, July 17th 2015
Today’s skill WOD focuses on core stability with L-Sits. There are a variety of scales for this but this is a simple (but challenging!) movement that looks easier than it is. L-Sits can also be done hanging from the bar, resting your hands on two plyo-boxes or from the rings. Play around with it and give it a go but don’t be afraid to scale appropriately with the coach.
Front rack lunges (in the WOD) can be tough on the knees if not performed properly. The coaches will be on you to keep form perfect and will scale the weights to ensure your safety!
Thursday, July 16th 2015
We are going to reschedule the competitor’s meeting since Friday did not work for many athletes who have signed up for future comps. We will reach out shortly with more details!
And another reminder that we are bidding the Finley’s a fond farewell on Saturday July 25th with a special WOD at 11am. They have invited all members to stick around after for a potluck BBQ so please feel free to bring a beverage or dish and stay for the fun (or the mourning, as we HATE saying goodbye…)
Push Press
2/2/2/2/2/2
(Same weight across. Be sure it is a PRESS… no push jerking)
Every 4 minutes for 20 minutes
500m /400 m
6 Clean and Jerks
Fitness 95/65 400/300
RX 135/95
RX+ 155/105
Score = slowest round
**Pick a weight that allows you about 1 minute – 30 seconds rest between rounds. The row is shorter for the females so the rest times will be comparable between genders.
Wednesday, July 15th 2015
After yesterday’s long workout, we are back to going short and fast today. If you’re curious as to why we constantly mix up the time domains, this is very much done by design. For you nerds out there, read on. Otherwise you can just ‘trust us’ on this one! In CrossFit we maintain that building one’s fitness is based on increasing work capacity across broad time and modal domains. Broad time refers to all length of duration of effort. Whether that be five seconds, five minutes, one hour, or three days. Broad modal domains refers to all variety of activity. That would include as many and varied activities as possible. It could be sprinting, running a marathon, maximum weight squat, maximum number of body weight squats in 5 minutes, throwing a ball, shoveling dirt, riding a bike, swimming and the list is near endless. For many athletes their training exists in a very narrow pathway. For example, the triathlete is considered by many to be the worlds fittest athlete. However the triathlete is very well trained in only one of the three metabolic pathways that fuel all human activity. They are experts when it comes to long, steady duration efforts. Any effort they are confronted with outside of their specialty of long, steady duration is going to present a significant challenge that they are not trained for. On the other end of the spectrum, lets look at a power lifter with a 1000 lb squat. This athlete is a specialist in a super short duration event. Any effort longer than what he trains for will again present significant difficulty given his overall level of fitness. The lesson to take away here is, the breadth and depth of a persons fitness will only be parallel to the breadth and depth of their training stimulus. At CrossFit, that’s why you will find short, middle and long distance work outs. We are seeking to be the proverbial jack of all trades-master at none. You will find greater overall fitness in working to become a decent sprinter, a good power lifter, a good Olympic lifter, and a good gymnast, than if you pursue mastery in any one of these areas. If you wish to excel in any given sport then make no mistake, you will need to specialize to achieve it. As always, specialization comes with a cost to one’s overall level of fitness. This is not a matter of judgement it is just the way things work. At Crossfit our specialty is in not specializing. CrossFit is the best way to prepare for anything life may throw at you — both the known AND the unknown.
Tuesday, July 14th 2015
We’ve got some fun planned for today! The strength portion is meant to be TECHNIQUE FOCUSED and performed at relatively low/moderate weight. Even though you can lift more for four per minute, resist the urge to overload the bar!