Monday 11/11/13

A couple announcements...

1. We are going to begin programming 2 separate templates for classes. There will be a "Sport" template and a "Fitness" template. This will allow us (coaches) to work more in depthly w you guys, while also allowing greater progression in more specific areas. A good example would be my mother Leslie and myself. There's no reason for my mama to be snatching 2xs a week and squatting 3xs, but for me there may be weeks that call for extra volume in one department or the other. Understand though, there is not one better than the other. One is geared towards overall fitness, while the other will be geared more towards the competitive side of CrossFit. BOTH will still be highly functional, constantly varied movements performed at high intensities!

Don't think too hard about this. We'll talk about it more in class.

2.  Affiliate League is right around the corner. We are hosting it, so be sure to sign up, and if your not interested in competing we will need judges. So mark the calendars for Dec 7!

Fitness
Strength/Skill
Back squat 5x5
Or
Front Squat/Back Squat: 4X7/13 @ 65% (of max FS)
-Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back squats w same weight. Do not rest while switching from Front to Back Squats.

3x
25 push ups
25 ring row

WOD
Five sets for max calories/reps of:
30 seconds of Rowing/Airdyne (for max calories)
30 seconds of Rest
30 seconds of Kettlebell Swings (24/16 kg)
30 seconds rest



Sport
Strength/Skill
2 rep snatch w 3s pause below knee

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS)
-Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back squats w same weight. Do not rest while switching from Front to Back Squats.

WOD
Five sets for max calories/reps of:
30 seconds of Rowing/Airdyne (for max calories)
30 seconds of Rest
30 seconds of burpees
30 seconds rest