Week of 1/30 – 2/5

Gym News: Here is the new schedule for February. Reminder that there is now a 4:15 class on Thursday followed by a brief open gym then the grinder at 6PM. We have had a pretty regular crew climbing on Thursday nights so feel free to come down and join us. Also our insurance for the kids climbing class is finally in the works and we will have details on that soon. Going to start something organic with members that have kids that are interested and build from there.

Also, Rachel from the The Chicken or the Eggplant came by after Team on Saturday with some paleo friendly breakfast options. Check out their weekly menu here. Food is delicious and a great option if you lead a busy life with little time to cook nutritious healthy meals.  http://chickenor.com/this-weeks-menu/ For those that missed it, a reminder that delivery is free if you have it dropped off at the gym – just make a note at the bottom that CFCA is where you’d like it delivered (disregard the $15 fee they usually charge).


Monday 1/30

Performance
Every Even Min for 16 Minutes (8 sets)
3-5 Barbell Hang Squat Clean
Build over the course of the 8 sets to something heavy for the day.

General Fitness
Every Even Min for 16 Minutes (8 sets)
5-7 Dumbbell Hang Squat Clean
If you are less familiar with these movement start light and work you way up in weight to something that is challenging for the 5-7 Reps
*Optional Odd Min Exercise 5-7 Plank-ups

then

Every other Min for 12 Mins
10 Russian Swings RX: 70/44#
Max Double Unders > Dynamic Step ups in the remaining time. RX: DU

Movement WOD
 30 -40 Mins
3 Min Row
3 Prying Goblet Squats
3 KB HeadCutters
3 Halos R/L
3 Inchworm to Push up


Tuesday 1/31

Performance & General Fitness
4 Rounds NFT (alternate with Partner)
1 Length Dumbbell BearCrawl
1 Length Sandbag Drag

then

Teams of 4 – SKI 4K & More!
P1:  SKI
P2:  2 Laps Interior Loop Farmer Carry (pacer)
P3: Rest
P4: Rest

Movement WOD
30-40 Mins
10 Min Row/Ride
5 Min Rotation
Standing Arch
Forward Fold
Inchworm out to Up Dog
Down Dog
SpiderMan R/L w Twist
Squat to Stand 3 Reps
Repeat


Wednesday 2/1

Performance
8 Mins to Complete 1 Hill Loop or 1000m Row
With the Remaining time Max Burpee Pull-ups (highest bar)
Rest 4 Mins

6 Mins to Complete 1 Flat Loop or 600m Row
With the Remaining time Max Burpee Box Jump Overs 20in
Rest 3 Mins

4 Mins to Complete 400M Run or Row
With the Remaining time Max Plate Burpees 45/25#
Rest 2 Mins

2 Mins to Complete 200M Run
With the Remaining time Max Burpee SB Shoulder Toss 40/30#

Keep track of all Burpee Reps.

General Fitness:  Modify burpee exercises as needed to keep you moving. (Burpee box jump or step up, less weight or NPU Burpee etc)

Movement WOD
30-40 Mins
2 Min Row
2 Min Jump Rope
2 Min AirDyne
1 Min Couch Stretch Per Side


Thursday 2/2

Remember we added a 4:15 class today and have a 45 min Open Gym before the Grinder at 6PM.

Performance & General Fitness
Partner WOD
10 Min Renegade Man Maker (1,2,3, etc)
3 Mins off
10 Min Slamball Ladder (1,2,3 etc)
3 Mins off
10 Min Airdyne Cal Ladder (start at 10,11,12 etc)

This will be an alternating effort where partner 1 does the odd reps and partner 2 the even… Climb as far up the ladder as you can in 10 mins. Pick weights that are challenging for you.  Looks easy right?!

Movement WOD
30 -40 Mins
3 Min Row
3 Prying Goblet Squats
3 KB HeadCutters
3 Halos R/L
3 Inchworm to Push up


Friday 2/3

Performance  General Fitness
4 Rounds (12 mins)
1st Min:  Rack Hold Step Ups
2nd Min: Flutter Kicks
3rd Min: Rest

then

5 Rounds
Run 200 Meters
7 Strict Ring Dips
7 DH Pull-Ups
*Rest 1 Min Between Rounds

MOD to Hard Ring Rows and Hard Banded Dips or Standard Push-ups

On Part 1 do a challenging set of each of the following exercises. The time remaining of the minute is recovery.  On part 2, think fast 200m runs then solid ROM on the strict movements.

Movement WOD
30-40 Mins
10 Min Row/Ride
5 Min Rotation
Standing Arch
Forward Fold
Inchworm out to Up Dog
Down Dog
SpiderMan R/L w Twist
Squat to Stand 3 Reps
Repeat


Saturday 2/4

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

“Dice Roll”


Strength Sunday 2/5

9AM Class

“Crossfit Total”

  • 1 Rep Max Back squat
  • 1 Rep Max STRICT Shoulder Press
  • 1 Rep Max Deadlift

Your CF total is the sum of the best of three attempts at the back squat, the press, and the deadlift.   *Beyond this we would like to have you guys divide your total by your body weight to come up with a Pound for Pound Total..otherwise known as “the Real Deal”. You will have about 15-20mins per lift to work your way up to a 1 RM.

General Fitness
Take 15 mins to work up to a heavy set of 10 for each of the following lifts

  • Back Squat
  • Strict Press
  • Deadlift

*Conditioning Alternative = 5K Row or Ski for time

Lots of options! If you want to test 1RM go performance. If you are still dialing in movement patterns go with the 10 reps ascending conservatively. If you want to breathe go with the 5K. What are your goals? How do you feel this particular day?

Movement WOD
Pick 1 from the week.

10-11AM Open Gym  This is a great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class time. A great format would be 1 min on / 1 min off for 20-30 mins of quality Reps. Skill work should not be rushed when you are trying to dial in technique on say rope climbs.

Nutrition Preparation Prepare quality foods… in appropriate quantities to fuel your efforts for the week. And hydrate!

Mental Restoration Engage in activities that make your life full and help you recharge your batteries. Maybe a little journaling/drawing, cooking, meditation, gathering with friends, beverage on a sunny deck… etc. This really should be a daily task. Take a deep breath and enjoy this life.

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