Notes for this week:
Over the last 2-3 weeks we’ve been performing some workouts that allow us to gather data points, for older athletes, and baselines, for newer athletes (basically science-y stuff that tells us where we are in our fitness).
A few weeks ago, we saw Power cleans for a 3RM. This week they are programmed for heavy single rep metcon on Thursday. We can help you identify proper scaling for workouts based on your heavy lifts. If you ever ask yourself why we don’t allow you to do certain things, like lift a 1RM on a day we have chosen 3RM, its more than likely, we want those few extra pounds gained somewhere else, or on another day.
Last week we tested Isabel, Heavy Grace (thruster), the Clean and jerk, and Snatch, and had some outstanding results across the whole box! This lets us go back and re/evaluate future training workouts. But not every day is a “testing” day. Some are “training” days. There is a difference. Some days You need to “train” skills you haven’t mastered and some days you “test” those skills you’ve been working on. All training cycles are a give and take. We get better in some areas and not so better in other areas.
This week has redundancy (a lot of the same but different; think Thrusters, wall balls, front squats). ***It is very important that you plan you’re week accordingly and approach it as varied as possible. If you are feeling a bit more Fatigue than usual, you may want to take an extra day off.
The best fitness is constantly varied, functional movements, carried out at a high intensity paired with proper nutrition and rest/recovery.
If you’ve performed them in the past, go for PR’s. If you are collecting baselines, give them all you got.
“2008 Games Event B”
5 Deadlifts, (275/185)
***Burpees are to Standard. Chest and thighs on the ground, Hip at full extension and both hands overhead at the top of the jump.
In 20-minutes perform a 3k Row for time + find a heavy 1 rep Front Squat.
If you do this in a FLEX class, adhere to the time constraints of the workout.
5 rounds for time:
12 Push Press (135/95)
20 Box Jumps (24/20)
30 rounds for time of:
5 wall Balls (20/14)
3 HandStand Push-ups
1 Power Clean (225/155)
“The CrossFit Total”
Find a heavy single in the following lifts:
***You will receive a few minutes to warm-up. Afterwards you will receive about 15 minutes for each lift. Take 3-5 lifts to achieve the heaviest load you can for the day. Totals are not meant to be 1RM days; they are meant to keep weight volume High with low amount of reps taken. However, if you hit a 1RM you should add it as an extra performance. If you don’t hit a 1RM, it’s Ok. If you do this in a FLEX class, the whole session is to be completed in an hour time frame, adhere to the time and rep constraints of the workout.
21-15-9 Reps for time:
Rest 15-20 Minutes
400m Run For time.