So we had a pretty great Coaches meeting/”Train the Trainers” session last Saturday.
We meet as a staff to figure out ways to continually bring you the best in innovative coaching techniques, creative design, and programming implementation.
Amongst the many great ideas that came out of this last one is a “Movement of the Month” that will start to be featured in December.
Once a month a different gymnastics or other CrossFit related skill will be featured. EVERY DAY for that month on Monday-Friday, after the warm-up, but before our strength or skill portion will be a 2-3 minute “pre-skill” segment.
We’ll focus on something like pull-ups, toes to bar, double unders, pistols, handstand walks, etc… The focus will be doing the movements strict and building the requisite strength to eventually do them kipping, strung together, or “butterflied”.
More complex movements like muscle-ups, handstand push-ups, or rope climbs will likely be featured in separate skill clinics.
We hope that by doing this it will help ALL of us, no matter our ability level, to greater master the most foundational and basic of body movements.
In the meantime, up on the whiteboard a lot of you have committed to having your double unders or muscle-ups by the end of the year, so let’s make sure if you have that you’re diligent in your practice!
Regular schedule this weekend with Shred Sesh @ 9am on Saturday, followed by Oly Class @ 10-11:30am!
Energizer on Sunday @ 10am!
Facebook page is live for our Holiday Party, so please RSVP and post to comments if you’d like to bring anything to share in addition to the food we’ll be providing.
Also, our pre-order for the hoodies and sweatpants is up, now with a SIZING CHART so you can get exactly what you want. The pre-order ends next Sunday, November 29! We have a condensed schedule next week with Thanksgiving, so make sure to get in your order. This is PRE-ORDER ONLY, so if you miss it…they’re gone forever!
IN TEAMS OF 2, COMPLETE THE FOLLOWING:
If one partner starts the exercise, he/she must finish all 8 reps before switching off. One person works at a time.
8 ROUNDS FOR TIME:
8 DEADLIFTS (225/155#)
8 BOX JUMPS
8 HANG POWER CLEANS (135/95#)
8 BURPEE OVER BAR
8 PUSH PRESS/JERK (135/95#)
8 BACK SQUATS (135/95#)
8 PULL UPS
8 PUSH UPS
* Scale loads as needed, just make sure the DL is at least 50-75# heavier than the load you use for rest of BB work. Only one BB per team. Must change weights within WOD.
AMRAP 30 MIN:
50 KB SWINGS
400 M RUN or 500 M ROW**
50 SIT UPS
400 M RUN or 500 M ROW**
**(pick one, do the other for next, must do one of each per round)