Meat & potatoes CrossFit
Sometimes I feel like the week between Christmas and New Year’s is a week in temporary suspension.
Many of us are out of our routine, taking some time to rest (and eat), and just generally slowing everything down in our lifestyle.
It’s important to keep moving forward, but also to not be too hard on yourself for any of that extra rest or calories. One of my favorite ways to look at the coming week is this:
“What you do between Christmas and New Year’s isn’t as important as what you do between New Year’s & Christmas”.
I really love the sentiment behind that statement, and I think it’s a good way to look at things!
So…this week at the gym we are also going to keep moving forward, but you’ll see a lot of classic “meat & potatoes” CrossFit WODs and training.
None of the fancy stuff, a little less density in the programming, and this should allow things to stay simple & leave a little room for more fun.
I hope you all are having a great holiday season, whether you’re here in town or off visiting family or friends.
We definitely had a GREAT turn out for our 4th Annual “12 Days of Christmas” WOD. Over 45 people actually participated in the WOD this year!
It was a little crowded, but everybody had such a great attitude and was respectful of each other and the space. It was a real testament to what a great community we have!
We had 6 drop-ins, some from as far away as Norcal and even Texas! You all welcomed them with open arms and made them feel at home as if it was their own CrossFit box.
I’m really looking forward to training with you all this week as we wind down 2016 and look forward to all of the great things in store for 2017!
This Week’s Notes:
**These notes are offered as a guide line for your training. They are by no means meant to be comprehensive, and are intended as priority reference notes only.**
Glute & quad strength (high bar back squat)
Aerobic endurance (WOD)
Olympic Weightlifting complex (power snatch, bnpp, ohs)
Anaerobic alactic repeats (WOD)
Upper body horizontal pressing endurance (bench press)
Hip hinging, core stabilization, & endurance (WOD)
Vertical pulling & plyometrics (WOD)
Core & shoulder stabilization, anaerobic alactic power (WOD)
Upper body horizontal pressing strength (bench press)
Upper back & rear shoulder pulling (tempo banded pull apart)
Have fun & move or hard & heavy IF your body/training dictates
A) Strength, Technique, & Development:
*Waveloading, aim for 90%+ on the last singles
*2 min rest between sets
B) WOD- 9 MIN AMRAP:
50 WALL BALL UNBROKEN
in remaining time…
AMRAP 40 MINUTES:
400 M RUN
20 M SINGLE ARM DB WAITER’S CARRY (EACH ARM)
30 WALL BALLS
20 M BEAR CRAWL
30 SIT UPS / TTB
20 M HEAVY KB FARMER’S CARRY
A1: Tempo Ring Rows @40X1; 6-8 Reps; rest 30 sec
A2: Single Arm KB Waiter’s Carry x 20 M Each arm; rest 30 sec
A3: Box Dips x 12-15 Reps; rest 60 sec
WOD: Station Rotation (3 Stations, 5 Sets) 15 min
MIN 1: ROW 8-10 CAL
MIN 2: PUSH UPS / ROLl UPS 10-12 REPS
MIN 3: DB SQUAT CLEANS (From floor) 10-12 REPS
A) 18 MIN TO PRACTICE THIS COMPLEX:
3 POWER SNATCH
3 BEHIND THE NECK PUSH PRESS
3 OVERHEAD SQUAT
*push press are snatch grip
*after the 3rd power snatch, reps must be UB
B) WOD- FOR TIME:
500M ROW (2 MIN CAP)
REST 3 MIN
30 BURPEES IN ONE SET
A) COMPLETE 3 SETS / REST 2 MIN BETWEEN:
A1) Back Squats x 6 Reps (HEAVY)
A2) DB Walking Lunges x 12 Reps (EACH LEG – total 24 steps)
A3) Box Step Ups (Lateral) x 24 Reps (EACH LEG – total 48 steps)
REST 2 MIN
WOD: 10 MIN AMRAP:
10 WALL BALL
10 PUSH UPS