WOD for Monday 11-16-15 and Tuesday 11-17-15November 16, 2015
I’m pleased to announce that our initial Yoga at CFCB session was well received, with roughly a dozen people being made aware of how unflexible they are, but also enjoying the process.
Monster Mashers are also doing well, although I’m not sure about “enjoying” things, at least not in the traditional sense of the word.
Newer members, please take consider giving these things a try, both are included at no cost,
Speaking of newer members, while I have always made efforts to prioritize coaching newer athletes, our move to 5651 Carolina Beach Road (CFCB 3.0) has resulted in a situation that is new to me: we have a TON of new people all at once. The other day we had 5 people with less than 2 weeks of CrossFit under their belt. As such, I just want to make sure you are all getting the attention, feedback and coaching you need. If not, please make it known to me. I’m mostly speaking about the nuts and bolts of the movements and workouts; specifically WHAT to do and HOW exactly to do it, but your feedback regarding ANY aspect of the gym is valuable. Please don’t be hesitant to speak to me directly and/or call or email me with concerns.
Very much related to that dynamic is our next programming block. We return to Strength Development with lifting movements recurring weekly on a specific day. Over the next 7 weeks we will also have more regularly scheduled developmental periods where newer athletes will get some specific instruction on some of the harder movements, in the absence of intensity, fatigue and multiple elements. More experienced athletes who feel like they don;t need this instruction will get into the work capacity portions a little earlier, and newer athletes will go from instruction to an abbreviated work capacity portion. Tomorrow’s workout is a good example of this.
High Bar Back Squat- 10 minutes- Establish a 5 rep max. Then take 85% of that weight and, over 12 minutes go 5-5-Fatigue.
Instruction- Toes To Bar Progressions. Video Here. (This video is 2:30 long. Toes to bar are featured tomorrow)
Work– 15 minute AMRAP 12 situps, 9 airsquats, 6 burpees, 3 Ring Muscle-Ups (scale 1- Bar Muscle Ups, scale 2- Chest to Bar Pullups)
Push Press- 10 minutes- Establish a 5 rep max. Then take 85% of that weight and, over 12 minutes go 5-5-Fatigue.
Work– (From The 2015 Granite Games) 4 Rounds for time 10 Toes 2 Bar, 10 Hang Snatches at 95/65 (full squat is rxd, power snatch is scaled)