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WORKOUT OF THE DAY

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Wednesday 220720 Row, Back Burpee, DL Chipper

We have 3 very important announcements for you, CFM family:

1) We are very excited to announce our next CFM Specialty Series… Olympic Weightlifting!

The upcoming two weightlifting series are designed to build competence and confidence in the clean and jerk and snatch. We will take a deep dive into the mechanics, coordination, and power needed to execute efficient and explosive Olympic lifts. Athletes will refine their technique through drills, progressions, and complexes so they can learn how to bring their olympic lifts to the next level, and feel confident doing so.

Each of the two Olympic lifts will have their own 4-week series. The clean and jerk series will be Wednesday nights at 6:00pm from August 3 – August 24, immediately followed by the snatch series from August 31 – September 21. Cost is $100 per 4-week series. There are 10 slots available in each series. Reserve your slot by putting your name up on the chalk board at The Hut, or let a coach know. These are going to be 2 series that you DO NOT want to miss!

2) Mark your calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!

3) Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca!

We are ALWAYS building skills at CFM. Here, Mike works on his pistols using an elevated foot progression.

For time complete:
100/80 calorie row
75 Back Burpees
50 Deadlifts (80/55kg)
Post finish time and any scaling

Tuesday 220719 5 RFQ

Mark your calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!

Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca!

DB Thrusters out front. Nothing better!

5 rounds at a steady pace but not for time:
7/7 Turkish Sit-up (AHAP but unbroken per side)
5/5 Slow Single KB FR Goblet Squats (AHAP)
10-15 Power Push-ups (20kg plate)
Post squat loading and any scaling

Monday 220718 3 RFT: Pistol, DB Snatch, TTB

Mark you calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!

Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls!

Rachel intentionally sets up with a neutral spine before a heavy power clean!

Yoga at The Hut and on ZOOM returns tonight at 6:00pm!!

3 rounds for time:
30 Pistols
15 Alt DB Snatch (70/50#)
15 Toes to Bar
Post finish time and any scaling

Friday 220715 For Max Reps

Father son Dubs

4 rounds for max reps:
3 minutes max calorie row
1 minute max rep chest to bar pull-ups*
-rest 2 minutes between rounds-
post total reps completed each round and any scaling

*Rx+ w/ ring muscle-ups

Thursday 220714 10 RFT

Becca gets in some STRICT seated floor press. Way to sit tall!


10 rounds for time:

5 DB Deadlifts (50/35#)
4 Wt Box Step Ups (50/35#, front rack)
30 Double Unders
-rest 30 seconds-

Wednesday 220713 5×5 Push Press 5×3 Weighted Pull-up

The 20# were flying this past Monday!

Workout of the Day:
Push Press (for volume)
5-5-5-5-5
Weighted Strict Pull-up
3-3-3-3-3 (for new 3RM)
post load to SugarWOD

Intended Stimulus
After a thorough warm-up, we will build in load until reaching about 80% of 1RM push press (or something that feels moderately heavy). Then, the goal is to complete all 5 sets at that load. Rest at minimum 2 minutes between sets, likely more between the later sets. For the weighted pull-ups (you’ll complete these during lengthened rests between push presses), build each round until you hit a new 3RM! If strict pull-ups aren’t possible with additional loading, do sets of bodyweight strict pull-ups. If strict pull-ups are not yet achievable, do sets of 3 reps 5-7 second eccentric lowers.

Tuesday 220712 AMRAP 20

Get in for this 20 minute AMRAP and chase away that Wallball soreness!


AMRAP 20:

1/1 Turkish Get Up (60/40#)
20 KB Swings (24/18kg USA)
400m Run

Friday 220708 monostructural chipper

Nate and Nick get inverted for some HSPU

 

For time complete:
600m Run
200 Double Unders
800m Row
150 Double Unders
1 mile bike
100 Double Unders
Post finish time and any scaling

Run, Row, Bike can be done in any order

Thursday 220707 Thruster 3RM

Keep working on the basics, the fundamentals- it is attention to the most rudimentary skills that separates the intermediate mover from the beginner.  It even separates the master from the advanced practitioner.  There are dozens of movements that we use in CrossFit training each week- taken from many different areas of sport like weightlifting and gymnastics; areas of  exercise like calisthenics and plyometrics, and combined fields of sport/recreation and play like rowing, running, jumping rope.  With the CrossFit cry for becoming generally physically prepared in a wide range of areas this MIGHT sound like it also means to develop only an average level of ability in each one of these areas.  NOPE.

We want a concerted push towards mastery of EVERY movement that we use.  This doesn’t mean that we spend hours on the rower each week or our entire weekend on olympic lifting workshops.  This DOES mean that every time we cover a movement in a warm up, during a practice/skill set or within a workout- that athletes gain more proficiency than they had prior to that session.  That each time we do the basic air squat- there is something new taken away.  That each day we practice handstand push ups- there is new light shed on how to do it better- even how to scale it more effectively or what to practice moving forward.

This often means learning to walk before you run.  Or more appropriately: learning to clean or snatch well from the hang position before going from the floor.  Moving with better mechanics in a bar dip before doing a WOD on the rings.  Gaining a better front rack position with an empty barbell for a front squat or clean before load it up with too much weight, same goes with the dreaded overhead squat!  Developing solid technique with a  regular push up and a static handstand before using handstand push ups.

This might even mean putting in some extra time with these things outside your time at the Hut.  Many of you do this with mobility work at home, with jump rope practice when you go out of town, or other skills that are easy to work on when you have time on your own.  This can also mean choosing one or two things to focus on each month- maybe static holds on the rings/bars, it could be grip strength with the false grip, it could mean daily wrist mobility/strength work.  What ever it is for YOU- start with identifying a few specific points. Try some concerted and focused work just a few minutes a day… see if they move you just a step beyond the realm of beginner… that also means pushing towards the direction of mastery (2018)

Laura and Shanley get after some DB snatches before max rep burpee box jumps!


Thruster

3-3-3-3-3-3-3
post new 3RM!

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