Thursday April 3rd, 2014

CoreFit:

A1. DB Walking Lunge @ 11×1, 10/reps each leg x 3 sets, rest 1 minute. ---Keep the tempo!

A2. Weighted Supinated Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps

B. DB Powell Raises, 6-8 reps x 3 sets, rest 1 minute.

C. 2 Sets of the following at your best possible pace.  PUSH THROUGH THE PAIN.
Row 350 Meters @ nearly all out pace.
20 DB Thrusters @ Moderate weight.
Rest 6-8 Minutes between sets

CrossFit: 

Foam roll, stretch, mobility.





We have changed the names of our groups. The group formerly known as CoreFit will be Fitness and the group formerly known as CrossFit will be Performance.

Cliff Notes version of the question: What program should I follow?

Performance:  for those wishing to compete in Crossfit as a sport AND have a solid strength background. Many of these training sessions require a baseline of skill development of certain movements to get the proper dose response from the workout. You can join this group if you do not have certain skills but we recommend you take time each session to develop some of these skills. This will mean dropping some of the conditioning or strength pieces that go with each session until you have the skills down pat. 

Things a person needs to do to be able to get the proper response from the Performance group.

20 unbroken double unders

5/3 strict pull-ups

back squat `1.5/ 1.3 x bodyweight

deadlift 1.75/1.5 x bodyweight

bench press 1.25 / . 75

push-ups 20/10 perfect unbroken reps 

These are quick estimates but if you join the Performance group and do not have these MINIMUM skills or strength ratios then your development as an athlete will take more time.

Fitness:  A GREAT majority of our athletes should be in this group.  A place for all those new to weight training or those that have not followed a weight training PLAN previously. A place to learn strength training and energy system training. In this group the training is progressive and there is a plan in place to ensure that the progression continues.  Mon,Wed, Fri will involve strength training. Tues, Thurs, Sat will involve energy system training. ALL persons need both to achieve balanced fitness.  Our goal in this group is to get all athletes to the strength standards listed above for the CrossFit group, and to then progress further from there.  This is the group to be in if weight loss, strength gains or looking good naked is your main objective. 

The only difference in the groups is that the Performance group will involve more Olympic weightlifting movements and upper level gymnastic movements. The Fitness group will progressively build strength in the areas of Upper body push/pull and lower body push/pull while we improve conditioning. The Fitness group workouts are MUCH harder but do not require the skills or strength to get into that nasty place on the conditioning pieces.