Friday February 28th, 2014

CoreFit:

A. Light Close Grip Bench Press, 6 sets of 3, rest 30 seconds between sets.
Concentration on Form + Speed out of the bottom

*use perfect form push-ups 6 sets of 6 if you can not complete 15 push-ups consecutively.

3 sets:

B1. DB Tricep Extensions, 6-8 reps x 3 sets

rest 1 minute.
B2. Weighted Plank Holds, 40 seconds x 3 sets

rest 1 minute.

C. 12 Minute AMRAP of the following:
12 calories on Airdyne
7 Ring Rows
10 DB Strict Press @ moderate weight


CrossFit:


Make up Wednesday's workout or practice some skills. keep the volume low.


25-30 mins @ Z1 on Airdyne
+
stretch and mobility.


notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning.

*Prep work for those that cannot make it Saturday*

A. Front Squat @30X1; 2, 2, 2; rest 2-3 minutes MAX.   Not a 2RM

B. emom - Power Snatch-  not TnG x 2-  5mins 65-70% of 1rm

C. Open Prep:  Do 2 rounds at a 1:20- 1:30 pace to feel it out. All double unders unbroken. Do not do snatches unbroken. 

+
AirDyne 1min hard rest 1min x 4
+
Row 1min hard -just below all out
+
time permitting 10 mins Z1 on AD or rower.

Notes:
- build per set on FS
- drop PS from top each rep
- AD is same pace each time





Concerned about joining the Open? Read this : http://chrisspealler.com/your-role-in-the-open/ 


Our stance on the CrossFit Open is we would like to see most of our athletes do it. The event is a lot of fun and whether or not you feel like you are prepared it is a great way to compare yourself to every other CrossFitter in the world. There is no time like the present and the stars will never perfectly align for you to perform at your abolsute best. So put it out there now and see where you stand. Then try to improve upon it next year. If you can (and have done) the following movements we would recommend you sign up: Wall balls, thrusters, snatches, cleans, push press, pull-ups, thrusters, double unders, box jumps.

Those that we would recommend NOT sign up:
* Anyone with an existing injury. This isn't pro sports, no need to further hurt something.
* Anyone that strgugles to perform the above movements to full range of motion. Again, we don't want anyone to get injured doing this competition.
 * Anyone that just started CrossFit or just started weight training or intense training.
* Those that know they will be out of town during 1 of the 5 weeks.

The CrossFit Open, has historically for us been a fun time to get together with everyone in the gym and do the same workout as every CrossFitter in the world. For 5 weeks we all do the same thing. Everyone has gotten into it big time and it creates a fun communal aspect to exercise. If you are not sure if you should sign up for the Open or have concerns please ask a coach. As we always say "this is your fitness journey", we are just hear to help guide it. The schedule for the Open will be as follows :

Sunday 5pm - Open workouts. Please arrive a bit early so we can start heats shortly after 5.
Monday- Active recovery ot Training for those that will rest Tuesday
Tuesday- Training
Wednesday Training
Thursday Intense, Low Volume. or Active Recovery if you have trained M,T,W.
Friday- Active Restoration
Saturday - Movement Prep/ Partial Run Through If you know your schedule will not allow for the workout to be completed Sunday, please let a coach know so we can make arrangements for you to do it Fri, Sat or Mon.