Sherry & Teri
Monday, 3.20.17
5 p.m. on a Friday
One bar, five movements – strength necessary! Strength in isolation can be defined as how hard your muscles can contract to apply force. However, this definition doesn’t say much about strength’s application to real-world tasks. True strength can be measured by our muscle’s ability to apply force in a productive manner. Biceps curls and triceps pushdowns are “sexy” movements in mainstream fitness, but provide little to no benefit in everyday life. What these movements lack that functional movements like push jerks and hang cleans do not is the neuromuscular piece. The barbell movements in today’s workout require a great deal of coordination, accuracy, agility, and balance – in other words, technique. Movements that challenge us to develop these physical skills allow us to excel outside the gym, whether we have to lift 50lb bags of mulch or fill 3oo sandbags.
Thursday, 3.16.17
“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.
Wednesday, 3.15.17
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Handstand Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Handstand Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Two weeks ago we tested the CrossFit benchmark workout, Cindy, which has a 20 minute time domain. Today’s training incorporates four total rounds of a modified Cindy, jump rope, and a max effort row to finish. The combination of these factors along with the time domain being cut down into two five minute windows allows us to fit a whole lot more intensity into our day than if we were to perform regular Cindy. Intensity is the variable most commonly associated with optimizing favorable results. If we can do more work in less time, we get fitter faster.
