Strength: Hang Squat Cleans
Conditioning: Running Clock Pull-Ups
*compare to 12-3-12
Be sure to set your April goals before the end of the week...(and we still need to hear from a few of you regarding your March goals). Also, our April 101 class starts tonight, so please take a moment to say hello to the new guys and gals as you wrap up your own workout. Strength: Hang Squat Cleans Conditioning: Running Clock Pull-Ups *compare to 12-3-12 How did those March goals turn out? Comment on the Facebook page or email us to let us know...and start thinking about your April goals. We'll ask for those next week. Strength: Push Press Conditioning: Running Clock Kettlebell Swings *compare to 5-16-12 In less than one week, registration opens for the 2013 CROSSFIT GAMES! Whether you think you've got what it takes to make it all the way through to California in July, or you just want to have fun and see how you stack up against other CrossFitters in the world, we encourage you guys to register. In case you're not familiar...the CrossFit Games season starts with the Open in March; the top athletes and teams in each region from the Open will advance to Regionals; and the best athletes and teams at Regionals will compete at the CrossFit Games. Each week for five weeks, CFHQ will announce the workout on Wednesday (starting March 6) and we will complete the WOD that following Saturday. If you're competing, each of your movements during the WOD will be judged, you will log into your registration page to submit your score, and we will log in to "validate" that score so it can be placed on the LeaderBoard. Learn more HERE. Strength: Power Snatch Conditioning: Running Clock Thrusters (95/65#) Reminders: We are going for a new 1RM for the Snatch, Clean & Jerk, AND the Front Squat tomorrow morning. Come in prepared to work hard and probably stay a little later than usual. We are CLOSED Monday and Tuesday for New Year's. Take that time to rest and recover from the max lifts on Saturday, then we're back on track Wednesday, January 2. If you're coming in tomorrow, we will simply review the lifts tonight and work on mobility. If you're NOT coming in tomorrow, you'll work on the Snatch lift and follow the strength and conditioning below. Strength: Snatch (5-5-5) Conditioning: Running Clock Snatch (70% of 1RM and 15:00 cap) HAPPY BIRTHDAY (yesterday) TO LISA STROUD! Let's celebrate with a few pull-ups, shall we? But first, we must work up to a 1RM back squat...and we just know a number of you will hit new PRs. Good luck! Strength: 1RM Back Squat Conditioning: Running Clock Pull-Ups
We're heading into a max-effort week! Drink plenty of water to stay hydrated; eat enough quality foods for the energy you need; and keep your mind focused on the effort and technique needed to lift heavy. Paleo Challenge peeps - be sure your food logs are updated. We're going to check in with you soon to ensure you're off to a good start. LIFT: Back Squat (5-3-1+) MetCon: Running Clock Pull-Ups A few calendar items to note, please: May 3, 8, and 10 - Holly will be back to help loosen up those tight muscles and junky joints. Be sure to sign up using the list on the new bulletin board. May 19 - "Beat the Streets" fundraiser for Steve's Club of Nashville. WOD details coming soon. May 26 & 28 - We will be closed for Memorial Day. Of course, we'll post a few at-home WODs for you guys. LIFT: Back Squat (3-3-3+) MetCon: Running Clock Snatch @ 65% Congratulations to Scott MacDougall for graduating from our CrossFit 101 class! Be sure to give him a big CFH welcome as he joins you guys in regular class this week. LIFT: Thruster (3-3-3+) MetCon: Running Clock 10m Runs Happy Birthday, Ms. Amanda-tude! Don't worry everyone, we're not going to host a birthday WOD tonight...we'll wait until tomorrow night when she's back in the gym. LIFT: Clean & Jerk MetCon: Running Clock Pull-Ups HAPPY BELATED BIRTHDAY TO JENNIFER (December 30)...tonight's WOD was created for you, birthday girl. Enjoy! LIFT: Deadlift 5-5-5 MetCon: Running Clock KB Swings We are busy people living in busy times. One of the biggest benefits of CrossFit is its efficiency. You can be in, warmed-up, worked-out, and out the door in an hour or less, which may sound impossible...but the key is in the intensity of the exercises we do. Today's WOD: LIFT: Shoulder Press (5-5-5) MetCon: Running Clock KB Swings On the minute each minute, do THAT NUMBER of KB swings. Continue until you can no longer complete the appropriate number of reps within that minute. (e.g., On 'go' perform 1 KB swing; on 2nd minute perform 2 KB swings; on 3rd minute perform 3 KB swings; etc) |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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