Week of 2/10 – 2/16

photo 2
Ski -Ergs got some serious use this past week. I wish we had 6 but the camaraderie that comes with running relays on the three we do have is amazing. Props to Dan & Johnna who I made do a 5K Ski during a low attended noon class.

CFCA 3.0

Just a little heads up that we are going back to the week ahead format. As much as we liked surprising you daily, there are some benefits to knowing that will help all CFCA-ers steer toward their specific goals. That being said we are leaving some aspects of class unknown to invite that element of surprise on a daily basis. After thinking about it and talking with some members we decided that this would be the best format. Having a child on the way played a role as well in motivating us to having things well prepped ahead of time. We are also throwing in some recovery/ Outside the gym  or “OTG” workouts that those of you that are serious about your fitness, and especially those that have significant weight loss goals should really pay attention too. To put it bluntly “shit adds up” and some daily or every other day low intensity work can make a huge difference. In the end our job as coaches goes beyond class at CFCA and we very much want you to self motivate for light/longer activity on the days you don’t come to us.  There are no days off, just easy days and hard days.

*Also just wanted to comment on some things regarding the WOD vs. the Foundation. I think at times people poo poo the Foundation workout like they are too good for it and that is really not the point. Yes the movements may be simpler mechanically but that means nothing regarding the potency and therefore adaptation of the workout. Some of the movements involved in Crossfit (especially competition) carry more potential for injury so if your goals are more aligned with general fitness the foundational workouts utilize more root movements that some would say are way more “functional” to life outside of the gym. Just keep that in mind and read this article if you haven’t yet… http://breakingmuscle.com/crossfit/crossfitters-shouldn-t-do-isabel-and-other-blasphemies  It does a great job explaining pretty much how we have been feeling about some of the CF benchmark WODs. Do they really test your fitness or do they put you at unnecessary risk?  As the article says…being injured is the opposite of being fit.

Monday 2/10

WOD
For time:
100 Double Unders
– then –
5 Rounds of:
10 KB Deadlifts
10 Goblet squats
10 Handstand push-ups
– then –
100 Double Unders

Foundation
AMRAP Vet:
50 Singles
10 KB Deadlifts
10 Goblet Squats
10 Pushups (No Knees Mod with Box)

Recovery/OTG
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Tuesday 2/11

WOD
Work up to 5RM Back Squat
then 4 x 5 @80% of that weight.

Foundation
Back Squat 5-5-5-5-5
*For squat quality, ascending in weight.

Recovery/OTG
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Wednesday 2/12

WOD
Four rounds for time of:
400 meter Run, Row, Ski, or Airdyne
50 Air squats

Foundation
AMRAP Vet:
250 meter Run, Row, Ski, or Airdyne

30 Air Squats

Recovery/OTG
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Thursday 2/13

WOD
“Wittman”
7 rounds for time of:
15 KB Swing
15 Power Clean 95/65#
15 Box Jumps, 24/20″ box

*In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana who was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

Foundation
Amrap 20 mins
10 Kettlebell swings
10 Goblet Squats
10 Box jumps

Recovery/OTG
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Friday 2/14

WOD
Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Thrusters (Bars or 2 KB’s)
12 Plate Walking Lunges

Foundation
Complete as many rounds as possible in 10 mins of:
10 Situps
10 Wallball
10 Walking Lunges

Recovery/OTG
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

Saturday 2/15

Dodgeball?? or “Unknown & Uknowable”

Sunday 2/16

10 AM Oly Class = Push/Split Jerk Practice
bring your wrist wraps!

Recovery/OTG 10AM Open Gym
40-60 min Casual Swim/Jog/Walk/ Row/ Bike

20 Min Stretch

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