CFS Newsletter, 1/10/16

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Let’s get ready to rumble!

The deadline to sign up for the Intergalactic Throwdown is almost here! Sign up by Wednesday to avoid the price increase. Everyone in the Athens area and beyond is invited to join in, it’s time to determine the best of the best! If you know anyone outside of our gym that would like to compete, then please invite them! Hopefully this can be a regular thing with the local gyms, it should be fun! If you can’t figure out wodrocket, shoot us an email and we can figure out an alternative payment method. Lululemon of Athens will be joining us at the throwdown with a trunk show. They’ll be bringing all kinds of stuff from their showroom for purchase, and the top placing guy and gal at the competition will win a lululemon t-shirt![/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″ class=”justify-text ” style=”padding: 0px 0px 0px 0px; “][x_text]

Specialty Programs

We’ll soon start some specialized programs, beginning with a month-long rowing clinic that will meet twice a week. It’ll be run by Matt (rower for GA Tech) and Keras (rower for UGA). We’ll put aside our differences (go dawgs) to help you guys get better at rowing (tech sucks!). The main focus will be on technique because some of y’all really need to get that under control. Like really bad. This will start in February, and spots will be limited. More details on the rowing clinic will be posted soon. We’ll also have more specialty clinics in the future, including weightlifting and skill-work such as muscle ups.

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Personal Training

For those of you that want to tackle your weaknesses head on this year, my brother and I will be offering personal training to help you reach your goals. Whether you just want to meet with one of us once a month or once a week, we have plans that can work for you. During your PT, you’ll get our undivided attention for an hour at a time. We’ll work on honing your strengths and attacking your weaknesses. We’ll also create personalized training that can be done during classes or open gym, as well as provide nutritional guidance for those that wish to reel in their diet. Spring break is just around the corner! Woo!!!!!

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Testing Your Fitness

So we work out day in and day out at the gym…for what? Most of you just want to get healthier as well as look better naked. For those of you that are a little more competitive, what can you do? How can you find out if all your training is paying off? By putting your fitness to the test! One option coming up is the Intergalactic Throwdown. Let’s see how all your hard work has paid off. Another test that’s just around the corner is the Spartan Race. It’s the first weekend in March, and I’ve done it before with other people from the gym and it’s hella fun. Sure it’s during the CF Open, but it’s barely 5 miles…too easy! I’d really like to see us get outside the gym and have fun together. This time an obstacle race, next time maybe a competition at nearby crossfit gyms. If you have any ideas, strike back below in the comments![/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]

The CrossFit Open

The CF Open is just around the corner. Registration begins on January 14th, and the first workout is February 25th. Last year we did the Friday Night Lights competition. This year, we’ll do something similar but different. We’ll still have the Open on Friday nights where everyone will go, and then afterwards we’ll cookout and drink (and LT will twerk?). The afterparty will be potluck style, and I’ll make shirts for those that wish to preorder. Otherwise participation is free. Instead of multiple teams like last year, this time it will be guys vs gals. If you want to register for the Open to see how you stack up against crossfitters worldwide, you can do so by going HERE. Even if you don’t register, you’ll still do the same workouts if you come to the gym on Friday.

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PROGRAMMING

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All Levels

1. Conditioning
5 minutes of max rep Burpee Box Jump Overs
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean
3 minutes rest
2 minutes of max rep Wall Balls
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

2. Squat
A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

EXTRA

1. Gymnastic Pulling
EMOMx9
3 rounds of:
Minute 1: 15 unbroken C2B Pull ups
Minute 2: 15 unbroken OHS, 95/65
Minute 3: Rest

2. Snatch
EMOMx10: Power Snatch + Squat Snatch

3. Strength Accessory
3×6 Bulgarian Split Squat

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L1/L2

1. Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB

2. Conditioning
EMOMx10
Odd:  15 burpees
Even:  50 Double Unders

L3

1. Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB

2. Row
3 RFT:
750m Row
25 GHDSU

EXTRA

1. Running
A. 6×300m at your best 1-mile pace, 100m easy jog recovery (no other rest)
rest 4 minutes
B. 5×200m below your best 1-mile pace, 200m easy jog recovery (no other rest)
rest 4 minutes
C. 4×100m as fast as possible, 300m easy jog recovery (no other rest)

2. Midline Accessory Work
3 Super Sets of:
20 Weighted abmat Situps with feet anchored
30 weighted Hip Extensions.

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L1/L2

1. BarbellWOD
2 rounds of:
15 seconds of max rep Power Snatches
45 seconds rest
25 seconds of max rep Hang Power Cleans
35 seconds rest
15 seconds of max rep Power Jerks
45 seconds rest
25 seconds of max rep Front Squats
35 seconds rest

2. Conditioning
5 RFT:
5 Deadlifts
15 HSPU

L3

1. BarbellWOD
EMOMx8
AMRAP :15 Power Snatches 185/135
AMRAP :25 Hang Power Cleans, 185/135
AMRAP :15 Power Jerks, 185/135
AMRAP :25 Front Squats, 185/135

2. Conditioning
3 RFT:
5 Deads, 405/275
30 Kipping HSPU

3. Rowing Conditioning
10K Row, not for time

EXTRA

1. Gymnasty
10×2 [max deficit] (strict) HSPU

2. Strength Accessory
A. 2×6 Bulgarian Split Squats
B. 2×20 RDL

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Rest Day/Open Gym

Please be smart and take a rest day. If you missed an earlier class you can make it up today. You can also work on your weaknesses today.

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L1/L2

1. Conditioning
30 Front Squat
15 Muscle up
20 Front Squat
10 Muscle up
10 Front Squat
5 Muscle up

2. Conditioning
EMOMx16
4 rounds of:
Min 1: 20 ball slams
Min 2: 15 burpees
Min 3: 15/10 calorie row
Min 4: 50 Double unders

L3

2. Conditioning
For Time:
30 Front Squat, 175/125
15 Muscle up
20 Front Squat, 175/125
10 Muscle up
10 Front Squat, 175/125
5 Muscle up

3. Conditioning
EMOMx20
5 rounds of:
Min 1: 12/9 calorie Ski Erg
Min 2: 15/12 calorie airdyne
Min 3: 18/15 calorie Row
Min 4: 50 Double unders

EXTRA

Mobilize

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All Levels

Team WOD

EXTRA

5K Run

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See you at the gym!

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