Jesse briefing the workout.
Have you set a concrete Goal for the Cohort Competition? Week one is almost over!
Do you have a plan? Remember small steps and simple progressions are the key. To get a progression or program talk to a coach.
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Workout:
40-30-20
Wall Ball
Burpee
After the 12 mile hike
CrossFit is a general physical preparedness program. That means the aim is to get you ready for anything. We train with intensity because it is the key variable associated with favorable adaptations. In other words if all you ever do is long distance slowly you will probably have trouble completing Fran, but if you do CrossFit you will probably have no problem hiking 12 miles.
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Workout:
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Cert staff winding down after a long weekend.
We have officially begun the Cohort Competition. With 12 teams and over 40 athletes signed up we are expecting some amazing results. If you are interested in joining it is not too late. We will allow late entries until this Friday. Sign up Here or talk to a coach at the gym.
Week 1 Homework is up and we need to see everyone get on to beyond the whiteboard and start tracking their progress. Each week will provide each Cohort additional homework. The homework is a minimum work load and is designed to give people a place to start. Each athlete and each team will need to be self motivated to do extra work. If your interested in doing more but do not know were to start, talk to a coach.
REMEMBER: Have fun with the competition, play games, meet socially, be creative!
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Workout:
Rest Day
The CrossFit program is designed to give us increased work capacity over broad time and modal domains. In general we are trying to get better at doing all types of tasks. That requires us to be balanced over the ten general physical skills and good at short, long, heavy and skill based tasks.
If we continually try to improve at all of it hopefully we will get good at everything.
Workout
Power clean 5-5-3-3-3-1-1-1-1 reps.
Practice handstand for 20 minutes.
When we move our bodies, and even more so when we move external objects it is critical to keep our spines in extension while creating tension with the muscles around the spine. Careful, because hyper-extension can be easily confused for extension. Make sure you are organized around the midline before you lift anytthing and stay tight at all costs.
Workout:
Back Squat 5-5-3-3-3-1-1-1-1 reps.
Practice L sit & L sit pirouettes for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.
All Participants:
Become of member of beyond the whiteboard.
Get together as a team at least once during the week.
Mobilizing:
1. Perform the MWod everyday of the week.
2. Post experiences to beyond the whiteboard.
Nutrition:
1. Acquire a food scale and measuring cups.
2. Journal all your meals on beyond the whiteboard
Consistant:
1. Attend more than two classes this week.
2. Post a journal entry everyday on beyond the whiteboard.
Heavy Lifts:
1. Perform two max effort movements this week.
2. Journal “Goals” to beyond the whiteboard.
Body Control:
1. Perform two max effort movement this week
2. Journal “Goals” to beyond the whiteboard.
The Cohort Competition starts today! You can find your teams HERE. You can find your first week homework HERE.
Each team will be giving a small piece of homework each week. Completion of the homework is a only a starting point. We are looking for teams to motivate each other to attack their weakness. Coaches will assist with programming and homework upon request.
Use the comments section on each page to initially communicate with your team.
The winning team will be the team that most achieve their goals while inspiring and motivating others.
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Workout:
Snatch 5-5-3-3-3-1-1-1-1 reps.
Practice handstand for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets. Post loads and handstand progress to comments.
Almost everyone will experience minor injuries like back tweaks, spicey shoulders, tight necks and tender knees. Learing how to treat yourself can be invaluable and knowing when you need to see a professional is equally important. When trying to manage your own disfunction always test and re-test if what you are doing is making your problem better great, if not try someting else or get a professional to help you.
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Workout:
Rest Day
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Cohort Competition Update:
Teams will be announced tomorrow!
Stephen totally straight.
To initiate the squat the hip, knee and ankle all break at the same time, the trunk stays stable and the weight is maintained in the heals. In the photot above Stephen has his midline stable and is in good position to squat.
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Workout:
Three rounds for time of:
Run 400 meters
Hang squat clean 95X21
12 Ring dips
