CFS Newsletter, 01/03/16

[x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]Happy New Year everybody! I hope everyone is ready to get off the couch and get back into doing some CrossFit! The schedule has been updated, and you can see a few crossed-out classes. Those times will be opened up shortly in the future. Thursdays are Open Gym / Rest Days. You can make up something you missed or you can stay home and rest. Also on Thursdays: Barbell Bootcamp. This class is for Sweatshoppers only (sorry crossfitters), and we will slowly introduce these members to barbell movements to make the transition (if chosen) to crossfit much smoother.[/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]

Level tests

So for those of you that were here over the past few weeks, we did some Level Testing. These tests were constructed to let you know where your fitness is lacking. NEW YEAR NEW GOALS! How you placed on these tests does not determine what workouts you’ll be doing or what weights you’ll be lifting this year. They simply let you know how you stack against other competitive crossfitters. If you could do all our L2 tests, then you are an average crossfitter. You will place in the middle of the pack during the CF Open in a few months, and you might have trouble doing RX competitions at other gyms. If you could do all of our L3 tests, then you are an advanced crossfitter. You’ll place more towards the top 20% during the CF Open, and you should have no problemo doing RX comps.

But why the big gap between L2 and L3? Because this isn’t a continuous spectrum. Sure, I could have made like 10 different levels and everyone would be happy and content, but we don’t give out participation ribbons.  There are 4 levels that we consider: beginner, average, advanced, and elite. If you couldn’t do all the L2 tests, then you’re below average. If you could only do half of the L3 tests, then congrats! You’re above average.

Again, these tests tell you how you are as a competitive crossfitter. There’s a crap-ton of crossfitters out there, and every year the bar is raised on what a “good” crossfitter can do. Just take a look at what was needed to win the 2007 CrossFit Games, vs what it takes to just get to Regionals last year.

It takes a lot of work to be “average” and there’s nothing wrong with that label. Why don’t people like being average? Most everyone is average. Even if you’re a “below average” crossfitter, you’re still in damn good shape.  It doesn’t matter how slow you run, you’re still lapping everyone on the couch![/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]

Intergalactic Throwdown

The competition is just a few short weeks away! Sign up before Wednesday to avoid the price increase. Sign up before next Saturday to avoid the registration deadline. All the workouts and information can be found HERE.

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Student Discounts

To much dismay, we ended the Student Semester prepaid plan. Not every student could afford to pay for the semester at once, and other circumstances helped us decide to return to monthly discounts for students. When you go to purchase any of the CrossFit memberships, just enter the coupon code “STUDENT” to save 15% off your monthly membership. We have military/LEO and family discounts as well. Email us for details!

For any non-students that think they can get the student discount: I get notified each time the coupon is used.[/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]

Programming

We are starting with some new programming to help give us that final push to prepare for the CF Open. As much as I love doing the programming every week, we decided to go a different route until after the Open. We will follow Competitor’s Training, but one week behind so I can make changes to fit our equipment and time constraints. Some days have a lot of work to do, and most of you only have one hour to give, so there will be some changes.

Most of ya’ll will follow the programming for Open Athletes. Some of you will do the Regional Athletes programming. The Open programming we will have a few different scaling options presented, but there will be no scaling for the Regional level training. I will take their “Open Athlete” program and scale it down as L1. Most days will see it untouched and written up at the gym as L2. “Regional Athlete” will be L3.

Like I said above, how you performed on the Level Tests does not dictate what workouts you will do. Your choice each day. If you can, and chose to do, L3 programming for a certain day…you have to do it as written and you have to do it all. It takes a lot of time, energy, and drive to be a Regional athlete, so I expect you to give it everything you got if you chose that path. Serious athletes only.

If you’re not serious about the level of training required, then just stick with the L1/L2 classes and do some of the extra work. You’ll still get a damn good workout!

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L1/L2
A) Warmup – show up early, must be done before class

B) Conditioning
For time:
30 Snatches
30 Clean and Jerks
30 Thrusters

C) Conditioning

6 RFT:
12 OHS
12 TTB
Rest 2 minutes between rounds

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L3
A) Warmup – show up early, must be done before class

B) Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95

C) Conditioning
3 RFT:
40 Calorie Row
30 TTB
20 Calorie Airdyne
10 TTB
2 minute rest after each round

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EXTRA

1. Snatch Accessory
3×5 Sotts Press from the front rack

2. Squat
Work up to a heavy double OHS

3. Snatch Accessory
Work up to a heavy double Snatch Grip Push Press from behind the neck

4. Snatch Accessory
Work up to a heavy double Snatch Grip Dead lift

5. Squat
Work up to a heavy double OHS

[/x_accordion_item][x_accordion_item title=”Tuesday” open=”false”]

Pre-class: warm up

L1/L2

A) Conditioning
AMRAP 12:
10 Burpees
25 DU

B) Gymnasty
10×10 handstand push ups

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L3

A) Conditioning
“Zeus”
3 RFT
30 Wall ball shots, 20/14
30 pound Sumo deadlift high-pull, 75/55
30 Box jump, 20″
30 Push press, 75/55
30 calories Row
30 Push-ups
10 Back squat, Body weight

B) Gymnasty
3 x max rep unbroken Strict Deficit HSPU, 10/7″ – rest as needed
2 x max rep unbroken Kipping Deficit HSPU, 10/7″ – rest as needed
1 x max rep unbroken Strict HSPU

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EXTRA

A) Running
3 minutes on, 1:30 Rest
2 minutes on, 1:00 Rest
1 minute on, :30 rest
:30 on, :15 rest
1 minute on, :30 rest
2 minutes on, 1:00 Rest
3 minutes on

B) Midline
3×10 GHD sit ups
3×10 Ring In/outs
3×10 Glute Ham Raises

[/x_accordion_item][x_accordion_item title=”Wednesday” open=”false”]

Pre-class: warm up

L1/L2

A) BarbellWOD
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 2 min rest
3 Snatches + 7 CJ, 2 min rest
2 Snatches + 6 CJ, 2 min rest
1 Snatch + 5 CJ

B) Conditioning
With a Running Clock:
A. At the 0:00
2 RFT:
30 Wall Balls
15 Pull ups
B. At the 5:00
2 RFT:
24 Wall Balls
12 Pull ups
A. At the 10:00
2 RFT:
18 Wall Balls
9 Pull ups

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L3

A) BarbellWOD
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 155/105, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
1 Snatch + 5 CJ, 225/155
Rest 4 minutes
1 Snatch + 5 CJ, 225/155, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
4 Snatches + 8 CJ, 155/105

B) Conditioning
EMOMx10:
Odd: 20 Calorie Airdyne
Even: D-ball Shoulders – you choose the weight and reps

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EXTRA

1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
There is only one jerk, which happens after the 3 clean.

2. Strength Accessory
A. 3×10 Alt Reverse Back Rack Lunge (5/side)
B. 2×20 RDL

[/x_accordion_item][x_accordion_item title=”Thursday” open=”false”]Open Gym / Rest Day[/x_accordion_item][x_accordion_item title=”Friday” open=”false”]

Pre-class: warm up

L1/L2

A) Conditioning
EMOMx20
Odd: 40 Double unders
Even:  10 Jerks

B) Strength
A.  5-rep Heavy OHS
B.  3×2 Pausing OHS – hold the bottom for 10 seconds.

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L3

Conditioning
With a Running Clock…
A. At the 0:00
EMOMx20
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 10 Push ups + 15 Squats

B.  At the 20:00
5 minutes to establish a 2RM Thruster from the ground

C.  At the 25:00
For time:
20 Muscle ups
40 DeadLifts, 315/225
80 Wall Balls, 20/14

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All Levels
Teams of 3:
100 Cal Row
100 Box Jump Overs, 24/20″
100 Thrusters, 95/65
100 TTB
100 Thrusters, 95/65
100 Box Jump Overs, 24/20
100 Cal Row

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EXTRA

Strength
A.  1 RM OHS
B.  2×3 OHS, Heavy

Conditioning
3 RFT:
3-2-1 Squat Cleans, 245/165
9-6-3 Box Jumps, 40/34″

[/x_accordion_item][/x_accordion][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 45px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]Next time…

Doggie day. Personal training. Specialized programs. Guys vs Gals. More blog posts![/x_text][/x_column][/x_row][/x_section]




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