CONDITIONING for Monday 10/26/2020
HELLO ROBIN
AMRAP in 20:00
10 seated banded rows
10 situps
10 pushups
Can scale up to barbell bent-over rows, weighted situps, and handstand pushups.
Post score to comments.
READ: CrossFit Games Day Three Recap, Line By Line – Morning Chalk Up. Two Washingtonions on the podium!
WATCH:
Fitness, in the CrossFit philosophy, was always meant to challenge all physical skills:
cardiovascular endurance
strength
stamina
flexibility
power
speed
accuracy
agility
balance
coordination
Most seasoned CrossFitters tend to fall into only wanting to develop or play with strength, stamina, and power. This means your cardiovascular endurance isn’t challenged as often, leading to complaints about how bad your endurance is. Training is tolerance building! Show up and do the workouts you don’t want to do.
Like today.
AMRAP in 45:00
100-200-400-800-400-200 run
125-250-500-1000-500-250m row
50-100-200-300-200-100 double unders
Share total meters covered! Post-workout should be a lower leg foam roll.
LISTEN: Why Fasted Cardio? Episode 40 – The MisFit Project
WATCH:
4 rounds for time:
30 unbroken double unders -OR- 10 triple unders
30 bumper ground-to-overhead
30 overhead bumper lunges
20/15/10kg. 20:00 cap. Post score to whiteboard.
COOLDOWN
– Foam roll the upper then lower back
– Calf stretches
We’re in Week 2 of our December cycle. Powerlifting hits another Dynamic Effort + Max Effort double day, while Olympic Weightlifting works on the complex with heavier loading.
READ: How Technology is Disrupting the Fitness Industry – Entrepreneur
WATCH:
5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest
Post score to whiteboard!
+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal
In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.
In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.
In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.
Try it out!
ARTICLES
+ How Strong Are the CrossFit Games Champions Compared To Pro Olympic Weightlifters? – heatonminded
CrossFit WOD for Friday 8/24
CGO 17.1
for time:
50-40-30-20-10 alternating dumbbell snatches, 50/35lbs
15 burpee box jumps, 24/20″
Compare to. Post time to whiteboard!
Olympic Weightlifting WOD
1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3
Powerlifting WOD
strict press max
deadlift max
Anthony moments after his snatch PR at VERSUS X
The awesome thing about The Open and VERSUS (and competition settings in general) is that we’re pushed to try things we haven’t done. We leave our comfort zones a little more to win, whether that is higher placing in the competition, or winning against your old standards.
This is why we push for competitions. It’s spectacular if you do well. If not, you’ve got some more reps and experience under your belt which you can build upon.
… and you thought you were done with CGO workouts?! HA!
ARTICLES
+ Coaching Roundtable: CrossFit Open 13.1 Tips and Advice – Tabata Times
CrossFit WOD for Wednesday 3/29
CGO 13.1 Rx
as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg
30 burpees
30 snatches, 61/45kg
20 burpees
30 snatches, 75/52kg
10 burpees
ME snatches, 95/67kg
CGO 13.1 Scaled
as many reps as possible in 17 minutes:
40 burpees
30 snatches, 20/15kg
30 burpees
30 snatches, 30/20kg
20 burpees
30 snatches, 40/27kg
10 burpees
ME snatches, 50/35kg
Post score to whiteboard!
Olympic Weightlifting WOD
no-feet muscle clean + no-feet power clean + no-feet clean
front squat
upright row
Kettlebell WOD
Ground Force
Volume swings (snatch option)
Press finisher
