Week 2 has arrived, and once again I love it!
1-2-3-4-5-6-7-8-9-10 reps for time:
Bar Facing Burpees
Scaled, Masters: 35/20#
Scaled: stepping burpees OK
We have Burpees, DB Squats, & Cleans- all for time, which means a sprint, which means anaerobic work. The BEST part about this WOD is that this week’s training was perfect to prepare us all.
I’d like to say it was premonition on my part in programming, but the fact is that these WODs are unpredictable and I just got lucky.
The good news is that you all got to touch on a 1RM Clean on Tuesday, so you should have a pretty good idea of where to head for 18.2A. This also means that your CNS (Central Nervous System) is primed for this particular movement.
Wednesday we had the DB Power Cleans with the Lunges. Just like 18.2, this was a sprint, so we’ve already touched on having to make our legs work below parallel with dumbbells in the front rack while out of breath.
You’ve got this! We’re totally ready!
…so let’s talk strategy.
You’re going to want to pace yourself coming out of the gate. Doing 1 DB Squat and then 1 Bar Facing Burpee won’t seem like much, but remember that this one ascends in reps. Better to play it cool in the beginning, and increase your pace as you go if you’re feeling good.
If you complete the ladder before the 12 minutes is up, you have the rest of the time to try for a 1 rep max clean. It can be a power clean, squat clean, split clean- whatever you want! Just no hang cleans.
You’re either the type who is fired up at this point in the WOD and that will give you the kick to lift some heavy weight, or you might be the type who is gassed and have a more challenging time with heavy lifting.
In either case, pick a weight that is challenging, but that you know you can get. You may only have a limited amount of attempts, so you want to make them count.
That first lift will tell you everything you need to know, so make your jumps in weight based off that.
In any case, I’m PUMPED for 18.2 and I hope you are too!
Our sponsor this week is Stronger Faster Healthier, and we’ll have them live on hand giving samples, information, & taking orders for all of your favorite products that we already carry every day.
SFH focuses on natural products that benefit your fitness and your overall wellness. Their products are intended to supplement clean nutrition & exercise programs. Muscle development, energy utilization, & enhanced recovery are the focus of their products and we’ve loved them at CFHV for nearly a decade!
Schedule This Weekend:
Saturday @ 9am: Shred Sesh
Saturday @ 9am: CrossFit Kids
Saturday @ 10am: Oly Drills for Skills (FINAL class for this cycle! Will return in early June)
Saturday @ 10am: CrossFit Sparx
Saturday @ 11:30am: Open Gym
Sunday @ 10am: Energizer Long WOD
Sunday @ 11am: Second Chance Sundays*
*did you miss FNL? Couldn’t make it to class or Open Gym? Want to try the 18.1 for a second time? Every Sunday during the 5 weeks of the Open we have Second Chance Sundays after Long WOD for your chance!