Week of 3/6 – 3/12

Joanne looking strong on the rower. Community Fun Fact- Joanne is an exceptional mountain biker according to our sources! Hoping we can get some CFCA group Mtn. Bike rides going once the weather warms up consistently.

Gym News: Guys are falling WAAAYYYY behind the girls in the competition to collect hygiene products for teenage girls in our community that can’t afford basic essentials most of us take for granted. A strapped school nurse has been paying for a lot of these supplies out of her pocket, so let’s help ease the burden.

Here is a list of what’s needed: 
– tampons
– sanitary pads
– toothpaste
– toothbrushes
– travel size shampoo and conditioner
– hair elastics

 Items are due by this Friday March 10th. Bring items into the gym anytime between now and then. Guys lets show these ladies that we are NOT embarrassed to buy female sanitary products!


Monday 3/6

Performance  
Spend 15 Mins working up to 1RM Front Squat

General Fitness
For 15 Mins (5 Rounds)
Min 1: 7-10 Reps Front Squat (DB’s/ KB’s/Goblets ok)
Min 2: Max Rep Single Arm Ring Rows  30 Sec R /30 Sec L
Min 3: Rest

then

12/200M Push Press
AMRAP 12 Mins
200M Run
Max Consecutive Push Press (Cleaned from Floor)
RX: Guys 60% BW Ladies 50% BW

When you drop the bar, you run 200m as a penalty/recovery.  Score is total Reps over the 12 mins.

or

CF Opens Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 Rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Guys RX 50# Dumbbells
Ladies RX 35# Dumbbells

If you are registered for the OPENs and fit a Masters or Scaled category please double check weights and standards for your specific group here https://games.crossfit.com/workouts/open/2017


Tuesday 3/7

Performance General Fitness
15 Mins for Quality (4- 6 Rounds)
1 Heavy Set of 5 Deadlifts
1 Set of Ring Dips or Max Support or Tuck Hold

then

3 Rounds for Time – 15 Min Cap
300M Run (End of Building)
300M Row
300M Ski

Come race your classmates to see where you stand.


Wednesday 3/8

Performance & General Fitness
“Pinchy” 
20 Min AMRAP RX: 45/25# Plate

  • 10 Plate Sit-ups (On Chest)
  • 10 Plate OH Lunges (In Place)
  • 10 Plate Burpees

We will set up three stations around the perimeter of the gym where you will do 1 of the three exercises. When you complete the 10 reps, you do a full loop pinching your plate (farmer carry) passed the last station you last worked at and onto the next one. Each time you walk, alternate the carrying hand. Grind Through.


Thursday 3/9

Performance
100 Double Unders
10-9-8-7-6-5-4-3-2-1
Squat Cleans 95/65#
Strict Pull-up
100 Double Unders

General Fitness
For Quality: 10-9-8-7-6-5-4-3-2-1
1/2 KB Headcutter AHASP
Strict Pull-up or Hard Ring Row

30 Min Cap.


Friday 3/10

Performance & General Fitness:
6 Rounds/ 30 Min Relay Course (alternate efforts with a Partner)
10 Wallball
Sandbag Drag Down
Sandbag Carry Back
Sprint to Ski
Ski 10/5 Cals
Box Jump Course (Jump, Step, Crawl)
Row 15/10 Cals to Finish


Saturday 3/11

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

Coaches Choice…but generally a longer effort more geared toward the cardiovascular fitness spectrum.


Sunday 3/12

Performance & General Fitness
20 Min Circuit
2 Turkish Get Ups Per Side
2 Lengths Heavy Rope Pull
*Rest as needed to keep each Heavy/Hard

then

6 Rounds (alternate with a partner)
1 Lap Sled Push

or

Crossfit Opens 17.3

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.


Movement WOD for the Week

30-60  Mins @60%
3 Min Row – AirDyne or Double Unders (practice)
3 Min Circuit
3 Brace Squats (w/ plate or light medball)
3 Inchworm to Push-up
1 Twisting Spiderman Stretch R/L

Finish MOV WOD’s with 1-2 Mins Per Side of
Couch Stretch
Calf Stretch

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