Coach James judges and counts reps for Kevin as he does Grace in the 2015 CrossFit Games Team Series competition.
Scale the load to day so that you complete the first 15 reps in less than 2 mins. Scale the second round so it takes you 4 mins. Scale to complete the third round in 6. Scale the weights so that you can get through at least 4 rounds in the 20 min timeframe. Today's Workout As many reps as possible in 20 mins of: 15 Clean & Jerks, 135/95 lbs Rest 1 min 15 Clean & Jerks, 155/105 lbs Rest 1 min 15 Clean & Jerks, 185/125 lbs Rest 1 min 15 Clean & Jerks, 225/145 lbs Rest 1 min 15 Clean & Jerks, 245/155 lbs Rest 1 min 15 Clean & Jerks, 265/165 lbs This is a CrossFit main-site workout from Sep 11, 2015.
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Derek, Yoga instructor Julian, Katie and Kenny "enjoy" the Guest Days workout of rowing, double unders and (hu)man makers.
It is necessary and expected that most of the time, nearly all of us (except, perhaps Coach Jon) will scale a workout. We don't really give a second thought to scaling or modifying a movement we are not yet able to do. For example, today Double Unders are on the menu, and many folks in the gym will scale them to single unders. It's just what we do. Have you considered scaling the load of a workout to be more specific for your bodyweight, or a percentage of your 1 rep max? It surprises the coaches when we hear folks fret over the prescribed weight of a workout. We prescribe weights based on the strongest 10% in the gym. Therefore, on any given day we expect at least 90% of you are going to scale the load. If you don't scale the load and it takes you twice as long to finish the workout, then something was lost in translation. You always have the coaches' permission to scale the load. A great way to do that (so that you get the same training adaptation as Coach Jon) is to define for yourself a scaling modifier. For example, if we prescribe Grace (30 clean & jerks for time at 135/95#) Coaches Jon, Leslie and Becky will do it prescribed in less than 3 mins. Coach Jon's 1rep max for the clean is over 230, Coach Leslie's 1 RM is 170, and Coach Becky's is 1RM is 155. That means all of them are doing Grace at around 50-60% of their 1 rep max. What if you scaled Grace to 50-60% of your 1 rep max? You could probably do it in less than 4 minutes and have the same physiological adaptation (maximizing the phosphgen-creatine and glycolytic pathways without going into the oxidative pathway) as them. If you decide not to scale Grace and it takes you over 5 min to compete 30 clean & jerks, then you missed the desired training stimulus. Next time you see a load prescribed, try scaling it to a percentage of your 1rep max or your bodyweight. Ask a coach for assistance. You might be pleasantly surprised at the training stimulus. Read this free CrossFit Journal article on scaling workouts. Today's Workout Power to the People Deadlift Day 2 then, Every 3 minutes for 12 min 250m Row max reps double unders in remaining time
Jenna, Coach Heidi and Dara all got their first rope climbs this summer. Who will get one today? It's all about the foot wrap!
In every class today Kenny, our Stronger Faster Healthier rep, will be providing free protein and fish oil demos. He is happy to answer any questions you have about supplementing your diet with protein and fish oil. Tonight at 6:30pm, Kenny is giving a free talk on sports supplementation. Kenny has a degree in sports and health fitness and is excited to talk with you about how to choose the right supplements for your goals. Please note that their will not be a 6:30pm CrossFit class tonight. Come to Kenny's talk instead. Today's Workout Power to the People Deadlift Day 2 Set 1 = 5 @ 35% Set 2 = 5 @ 40% Set 3 = 5 @ 50% Set 4 = 5 @ 60% + 5lbs Set 5 = 5 @ 90% of Set 4 then, Three rounds for time of 2 rope climbs 15 ring dips 100m Sled drag 100/70#
Today through Sunday Reebok is having a sale on select shorts.
Seph, Derek, Sarah A., and Coach Heidi recently competed in the CrossFit Games Team Competition. They represented the Masters athletes of True Spirit CrossFit & Yoga. They are all grateful the competition is over:-) I had a hard time coming up with what to write about gratitude. You all know what it is, and it’s hard to write about it without sounding cliche. Instead of talking directly about gratitude, I would like to propose a few queries to get you thinking about what you are grateful for. The more you practice, the easier it becomes to identify things to be grateful for. Try to frame your gratitude positively. Say what you are grateful for, not that you are grateful for not having something. For example, “I am grateful that I have a totally functional, healthy body” is very different from “I am grateful I am not in a wheelchair.” Use the following queries as a jumping off point in your new gratitude habit. Physical: What about your physical body are you grateful for? (The eyes to read this. The ability to walk. The ability to jump, squat, push, and pull. Health) Emotional: What about your emotional life are you grateful for? (Happy days. Joy. Celebrations) Relational: In your relationships to others, what are you grateful for? (Supportive significant other. Awesome older/younger brother/sister. Loving parents. Well-behaved children. Strong community support for your healthy lifestyle changes) Environmental: What about your environment are you grateful for? (Roof over your head. Beautiful mountains at your doorstep. Safe community.) Be creative and find as many things in your life to be thankful for as you can. You might surprise yourself at just how much you find. Best of luck. Namaste, Coach Noah Today's Workout 21 - 15 - 9 reps for time of: V-ups Front squat 125/95# Lateral jumps Thursday, October 22nd, we are having a Stronger Faster Healthier (SFH) demo day. Kenny, our SFH Rep, will be here at all of the Thursday classes to demo the SFH protein and fish oil. He is also giving a FREE sports supplement talk at 6:30pm. There will NOT BE a CrossFit class at 6:30pm on Oct 22. Instead, come to this free sport supplement talk. |
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