Tuesday 10 September

We love numbers at CrossFit 

times, rounds, load, reps, etc….

ARE YOU RECORDING IT!?!  Journal , online, back of your hand, in chalk on the floor (just seeing if you were paying attention, you know I hate that right?? 🙂  But you should be keeping track no matter how you do it.

We did the workout Kelly last Friday and Nancy the month before that.  Those are classic CF benchmark workouts, perfect for tracking your improvements in fitness.

Most days the metcon is about training.  Different rep ranges and time domains and modalities to challenge your bodys physiology and stimulate it to adapt and become better.  The strength piece is the same, but because we folow a bit more of a recognisable pattern (we’re always squatting, lifting, pulling and pressing), you’ll often find yourself testing and training at the same time.

When the recognisable named metcons come up, be sure and hit them again.

I just went through some old records of my own and updated them to see some massive changes across the last  3years.  It would have been easy to say that progress has been pretty stagnant, but the records don’t lie, it was pretty inspiring; I’m fired up for training again.

What’s your favourite way to keep track?  Pen and paper?  Beyond The Whiteboard? Or a smartphone app?

POWER

Back Squat

3 x 5, all heavy

Alternate with high jump over pvc 2-3 reps

Then,

5 C2B (scale up to BarMU)

10 Burpees

20 DB Power Snatch 20/15kg

40 Double-Unders

3 rounds

S+C

Back Squat

sets of 5

Alternate with high jump over pvc

Then,

10 burpees

10 KB SDHP

15 slamballs

20 air squats

5 rounds