Nov 24, 2019
Scheduling Note
Please note that the following will be our hours of operation over the Thanksgiving weekend:
- Wednesday November 27th:
- 0530 CrossFit
- 0630 CrossFit
- 0730 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1715 CrossFit
- Thursday, November 28th:
- Friday, November 29th:
- 0900 CrossFit
- 1000 – 1130 Open Gym
- Saturday, November 30th
If a class is not listed above, it has been cancelled. Thank you for your understanding and have a great Thanksgiving!
Strength
1a) Front Rack Reverse Lunge
1b) Box Jump
Strength Notes
Today’s strength work consists of two exercises between which you will alternate for five working sets. For the lunges, warm up to a weight that feels like a 6/10 difficulty and use the same weight for all five sets. Aim 5-10# heavier than last week’s lunges. They should never get too difficult. For the box jumps, prioritize explosiveness and a soft landing over the height of the box.
Conditioning
With a partner, complete as many reps as possible in 22:00:
- 3000m Row (alternate every 500m)
then, alternating full rounds, complete 3 rounds each:
- 10 Box Jump Overs
- 10 Burpees
then, with the time remaining:
- Row for meters (alternating every 250m)
Conditioning Notes
Today’s workout is a time priority where you will be working with a partner to complete as many meters on the rower as possible. Pacing on the rower is very important here as we are in the middle of our 2000m rowing cycle. We want everyone to be rowing at their 2k pace for all intervals during this workout. For the box jumps, choose a height at which you will not hesitate to jump on at any time. If there is hesitation, the box is too high. The burpees should take no longer than :40. If they do, lower the number of reps.
Nov 24, 2019
Scheduling Note
Please note that the following will be our hours of operation over the Thanksgiving weekend:
- Wednesday November 27th:
- 0530 CrossFit
- 0630 CrossFit
- 0730 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1715 CrossFit
- Thursday, November 28th:
- Friday, November 29th:
- 0900 CrossFit
- 1000 – 1130 Open Gym
- Saturday, November 30th
If a class is not listed above, it has been cancelled. Thank you for your understanding and have a great Thanksgiving!
Microcycle Preview:
- Monday: lunges
- Tuesday: bench press
- Wednesday: deadlift
- Thursday: team workout
- Friday: partner hero workout
- Saturday: team workout
Nov 22, 2019
Scheduling Note
Please note that the following will be our hours of operation over the Thanksgiving weekend:
- Wednesday November 27th:
- 0530 CrossFit
- 0630 CrossFit
- 0730 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1715 CrossFit
- Thursday, November 28th:
- Friday, November 29th:
- 0900 CrossFit
- 1000 – 1130 Open Gym
- Saturday, November 30th
If a class is not listed above, it has been cancelled. Thank you for your understanding and have a great Thanksgiving!
Conditioning
Working in teams of 3, complete for time:
- 225/180 Calories
- 210 Wall Balls
- 210 Kettlebell Swings
- 210 Box Jumps w/ step down
Conditioning Notes
Today’s workout is a task priority where you may partition the reps however your team desires. All 3 team members may be working at the same time on different stations. You may rotate whenever you choose. You may choose to row or bike but your team must share the same machine. Find a weight for the wall ball that allows you complete at least 20 unbroken. Find a weight on the kettlebell that allows you to complete at least 20 unbroken. You must step down between every rep of the box jumps. Choose a height where you will not hesitate jumping up and landing softly.
Nov 21, 2019
Conditioning
3 Rounds:
- 2:00 row @ 2k+:05-10
- :15 rest
- 2:00 bike
- :15 rest
- 2:00 shuttle run
- :15 rest
Conditioning Notes
Today’s conditioning involves multiple time priority intervals. For the row you will focus on sticking to the same pace for all 3 rounds. The pace “2k+:05-10” means that if you have got 8:00 on your 2000m time trial, your pace for that was 2:00/500m and today you will row between a 2:05 and 2:10. Do not deviate from this pace. The bike will be performed at a rate of perceived exertion of 7/10. This means your pace should feel sustainable. For the shuttle run, you will also run at a pace that feels sustainable.
Body Weight Conditioning
Complete as many rounds as possible 6:00:
- 6 Strict Pull Ups
- 6 Push Ups
- 10 Abmat Sit Ups
Conditioning Notes
Today’s bodyweight conditioning is a time priority workout. The pull ups should be done unbroken, though they will get challenging towards the end of the 6:00. The push ups should also be done unbroken. The sit ups are meant to be a period of time where your arms and shoulders can recover to allow you to move right back to the pull up bar after each round.
Nov 20, 2019
Strength
Deadlift @ 20X1
Strength Notes
Today’s strength consists of tempo deadlifts. Each rep will be performed with an explosive concentric phase, a :01 pause at lockout, a :02 lower to the ground, and no pause on the ground between reps. Warm up to a weight that does not feel challenging, and be sure to consider the total volume here. This is a lot of time under tension so don’t be afraid to go lighter than you think you have to. You will use the same weight for all 5 sets.
Conditioning
For time:
- 400m Run
- 20 Dumbbell Box Step Ups (35/50)
- 80 Double Unders
- 40 Burpees
- 80 Double Unders
- 20 Dumbbell Box Step Ups
- 400m Run
16:00 time cap
Conditioning Notes
Today’s workout is a task priority in the form of a chipper. The runs should be done in around 2:00. Adjust the distance in order to achieve this. For the dumbbell box step ups, choose a weight that is moderately challenging, but you are still able to complete 20 reps without setting the dumbbells down. The double unders should be done in under 1:00. You may lower the reps or switch to 80 single unders to achieve this. In order to complete the work under the time cap, you should look to hold at least a 10 burpee per minute pace. You may lower the reps if you do not believe that pace is attainable. Constant movement at a decent pace is the goal here.
