Week In Preview, March 21st, 2021

“Success seems to be connected to action. Successful people keep moving. They make mistakes, but they don’t quit. ”    

– Denzel Washington


 

Supplement Spotlight

Puori C3

We love Puori products because we know what we’re getting inside the bottle. Puori only uses the purest  of ingredients, and is free from heavy metals that other products may contain. Puori’s C3 is a potent concoction of three sources of vitamin C. C3’s powerful vitamin C supplement is sourced from rose hips, acerola berry, and goji berry. This product also includes an energy blend of Yerba mate powder and polyphenol rich ginseng.

Vitamin C is not only an important immune booster, but plays important roles in other bodily functions as well. Some of these functions include bone formation, gum health, and targeting harmful free radicals. Make sure to pick up a bottle at the end of your next WOD!

 

 


Weekly WODs: 

Monday

Crossfit  -Barbells and Burpees

Our workout for today is a benchmark workout you may have seen before. “Point Break” is an ascending and descending ladder of front squats and bar facing burpees. It’s all lungs and legs for this one!

 

Burn 
It’s all about pacing on day 1. We have 4 rounds for reps of max burpees, dumbbell snatch, and ring rows.

Tuesday

Crossfit  – Pace Trainer

In today’s high-skill strength component we’ll be dialing in the catch position of the snatch. Our focus for the strength piece will be receiving the bar with great stability in a deeper power position than normal. Our goal for today’s conditioning is to find a challenging but sustainable effort for 15 minutes.  Athletes should expect to see dumbbell snatches, tuck-ups, and bike calories.

 

Burn 
Don’t forget your running shoes because that’s about all we’ll be doing today. Keep in mind “The things you do the least usually provide the most”.

Wednesday

Crossfit – Booty and The Beast

We’ve planned some lower body destruction for day 3. The glutes and quads will be toast after our strength and conditioning today. Our pre-workout strength session will fire up the posterior chain with single-leg glute bridges and dynamic supermans. Our conditioning includes two sets of rowing, wall balls, and double-unders.

 

Burn 
We’ve got 15 minutes of pure explosiveness planned for burn. Our workout includes single dumbbell clean and jerks, box jumps, and sit-ups.

Thursday

Crossfit –  Make Intention Your Intensity

The saying goes “Move Well, Move Often”. The goal of today’s training session is to move with great mechanics. Many athletes gloss over the fact that intensity can be chased through intention. Today we’ll be looking for great movement as we flow through 3 quality sets of Turkish get-ups, slam balls, bent over rows, and crossbody mountain climbers.

 

Burn 
Today’s workout is all about those rowing pains! Our workout includes a 500 meter buy-in and cash-out on the rower. The rowing intervals will be separated by 3 rounds of goblet squats and Russian swings.

Friday

Crossfit  – Open 21.3

Get your rest on Thursday night because we’ll be going to war with 21.3 on day 5!

 

Burn 
The Burn Open is still going! We’ll see you in class.

Saturday

 8am Crossfit – Librarian Leg Day

Our workout is 5 rounds for quality of bike calories, up-downs, library deadlifts (sumo or conventional), box jumps, and planks.

10:15am Crossfit – Level 2

 One of our locations will be hosting a re-run of 21.3 and the other location will have a heavy 3-rep sumo deadlift before the regularly programmed Crossfit class conditioning.

Burn
We’ve got some big sets coming your way on Saturday. Athletes should choose a weight they can complete 25 reps with of each movement. Our workout includes sumo deadlift high pulls, wall balls, and double-unders. If you don’t have consistent double-unders it’s a great idea to use singles in order to preserve the workout stimulus.

The Killer P’s-Progress

Progress:

Progress or gainz is what we expect and can guarantee if an athlete consistently follows the Killer P’s i.e. the process. Just as the image on the right shows each little piece adds up to the bigger picture which for us is gainz!

Step 1:

Walking into the gym and committing to showing up, we suggest, 20 times a month to work hard and put in your best effort all while following the Killer P’s is step one. Plus it’s always better getting through a tough workout with other people right by your side also going through the same workout!

Step 2:

Nutrition! So you started showing up, consistently attending 20+ classes a month and now you feel like your gainz have slowed down or maybe even come to a halt; now it’s time to dial in your nutrition. Now a lot of people see this and they get nervous or think that they have to go on some crazy diet- here’s the secret:

  • Prioritize protein intake (chicken, beef, turkey, eggs, cheese, etc.)
    • Have some with every meal!
  • Make it your goal to eat 800g of fruits/veggies daily
    • Any fruits or veggies count, yes, even potatoes!
  • Drink a minimum of 100oz of water daily
  • Limit your intake of sugary drinks and yes, this includes alcohol!
  • Prioritize real, non-processed foods

Step 3:

Sleep!!! This is so crucial to making the progress you want to make! Sleep allows your body to reset, recover, and heal. Sleep is one of the first things to go out the window when we feel like we don’t have enough time to do things but, if you get that sleep you’ll perform so much better!

 

So what are you waiting for?! Getting moving toward your goals and see all the progress you can make just by following these 3 steps and the Killer P’s!

Feel like you need a little bit of help getting started? Sign up for our new Couch to Fit program and get started right in your own living room!! Click the image below to get signed up!

 

Cheers,

Coach Alex

 

Week In Preview, March 14th, 2021

“Whether you think you can or you can’t either way you are right.”    

– Henry Ford


 

Black Market Raw Glutamine

Your muscle fibers take a beating after tough WODs, and when it’s time to recover sleep isn’t the only thing your body needs. One of the most abundant amino acids found in muscle is Glutamine. Its roles  include being a important neurotransmitter for brain activities and alleviating muscle soreness post-WOD. There’s no secret why high level athletes keep this in their supplement cabinet or gym bag.

 

 


Weekly WODs: 

Monday

Crossfit  – Nowhere to Row, Nowhere to Hide

We’ve got a two-piece strength and conditioning workout beginning with an E2MOM of either a clean and jerk or power snatch. Our strength is solely athlete choice. Athletes should be prepared to keep their heart in their throats for a full fifteen minutes. We have rower sprints, ground-to-overhead, and slam balls. Athletes can opt for plate ground to overhead if they want to make this one a little less spicy. You do you boo boo.

Burn 
We love burn because it takes only 30 minutes to leave you laying on the floor gasping for air.  Our workout today will fry the lower-body and grip. Athletes will knock out four rounds for time of Russian swings and rower calories.

Tuesday

Crossfit  – Squat Day + “Speed Demon”

We’ll be prepping for our conditioning with four sets of 3 moderately-heavy back squats. Our conditioning will make up-downs feel way more challenging than normal. The WOD for today pairs high-rep front squats with kick-backs.

 

Burn 
Today’s Burn is seven sets of heaven. We have burpees and rower intervals with rest incorporated in between sets. Athletes should really smash the gas on each interval in order to improve power output.

Wednesday

Crossfit – Butterfingers

Your grip will be toast after today’s workout so be prepared to stretch out those forearms after class. Gymnastics is the overall theme of today’s class starting with a short gymnastics skill session. For the conditioning athletes will complete 5 rounds for time of a gymnastics pull of their choice, Russian swings, and double-unders. The cash-out for this workout will be an 800 meter running interval.

 

Burn 
The key for today’s workout is elbow positioning. Anytime we go overhead we must keep the elbows completely locked out for safety.  Today’s double six minute AMRAP is full of overhead stability challenges. We have dumbbell snatches, overhead lunges, and double-unders.

Thursday

Crossfit –  Full Body Flow

We’ve planned a recovery day in preparation for the release of 21.2. Our workout is for quality and will consist of front squats, ground to overhead, and med ball sit-ups.

 

Burn 
You’ll be jumping rope quite a bit today so be sure to pack your calves when head to the gym. Our short workout consists of rower intervals, single-unders, and running.

Friday

Crossfit  – Open 21.2

Be sure to check Wodify Thursday night to prepare yourselves for Friday’s WOD.

 

Burn 
Burn athletes will have a workout modeled after the Crossfit Open workout that will be released on Thursday night. That means you’ll be able to join in on all the fun!

Saturday

 8am Crossfit – Clean Complex + “DT”

Our early morning fitness fanatics will get an opportunity to work up to a heavy complex of a deadlift, hang power clean, and overhead pressing variation of their choice (push jerk or split jerk). The good news is you’ll be fighting with barbell after the strength in a CFK favorite named “DT”.

 

10:15am Crossfit – Level 2

 One of our locations will be hosting a re-run of 21.2 and the other location will be getting their “DT” on!

Burn
Burn’s 15 minute EMOM will toast the shoulders and the lungs. Athletes should expect to see up-downs EMOM as well as renegade rows, push-ups, and suitcase deadlifts.

2021 Open

What’s up CFK?

The 2021 CrossFit open officially kicks off tonight and we couldn’t be more excited to watch everyone test their abilities. Coach Alex and Coach Jesse wanted to remind everyone of CFK’s plan for this year’s open.

 

Remember, its not to late to register if you are on the fence! Not sure what the open is?

 

This is the largest fitness competition in the world. Don’t let the word competition scare you, but what an awesome opportunity to find your weaknesses, test yourself, and push harder than you have before.

 

The Open is so much fun, because it accommodates any skill level with multiple divisions and workouts. This year, the open is 3 weeks long instead of the traditional 5 weeks, which allows us to stay motivated and push to do your best. Registering for the open allows you to not only test yourself, but see where you rank worldwide against others.

 

Anyone can do the open without registering, but we highly encourage registration for the open because it allows you to see the leaderboard, record your results, and gives you the accountability to push yourself. Each week, on Thursdays, a new workout will be released and you have until the following Monday to complete. If you register, you will do the workout with a judge who counts your reps and solidifies your score. To register, use the link below!

 

Register here: https://games.crossfit.com

Learn more about the Open here: https://open.crossfit.com

 

OUR PLAN FOR THE OPEN:

Non-registered Athletes:

In class on Friday, we will do the open workout that is released the night before. This will be a non judged version. So if you’d like to do the workout without a judge, you will be able to come to your regular class time and do the workout.

Registered Athletes: 

Those who are registered and need a judge, we will be doing the open workouts on Saturday mornings, starting at 9:45am and going through noon. The first open workout is released March 11th, 2021 and we will have our first CF Open class on March 13th, and for the next two Saturdays. Each athlete will need to reserve their spot in a heat in Wodify by no later than 9:30a Saturday!! The size of the heats will be dependent on what equipment is required for the workout. This is why you must reserve, if you don’t there won’t be proper equipment for you!!

 

**For both registered and non registered athletes, we will have a gym wide leaderboard for all the age groups, so we can compete and see where we rank among our peers!

 

Judges course: 

We will also need some help judging, so if you are registering for the open, please highly consider taking the judges course to help out with other heats. If we don’t have enough judges, heats will be limited. The course is a small fee of $10, should take no more than 1 hour, and certifies you and helps us out in the process. The link to the judges course is below.

 

Judge course: https://oc.crossfit.com/course?id=43

 

Location:

Remember, we are combining both gyms for one event each week. This will not be at both locations. The location of the workout will be released Thursday night after we see the workout and determine the best flow for the heats. We will release the location of the workout in the facebook groups. Each group link is below. It will also be in announcements on Friday.

Heat times:

10am-12pm (subject to change based on length of workout) with 5-10m breaks to set up the next heat. You must use wodify to register for a spot in a heat before 9:30am on Saturday morning. No matter what heat you sign up for please be at the gym no later than 10a! We will be doing the one and only WOD briefing at 10a for everyone all at once!

 

Facebook Groups:

We will be posting all versions of the workout, strategy, and the location that we choose for each week in the groups. The link to each group is below.

 

CFK West Group: https://www.facebook.com/groups/CFKAthletes/?ref=share

 

CFK North Group: https://www.facebook.com/groups/427884824246846/?ref=share

 

THE MORNING OF:

Workout briefing: 10am-10:15

Heats will begin promptly at 10:15 with 10 min gaps in between to set up for the next group.

Warm up:

The oly room will be set up for athletes to stage and warm up. We will have a generalized warm up, as well as strategy tips for the workout.

 

Coach Alex and Coach Jesse will be competing at 12 at the end of the day, so stick around and cheer us on!

 

We are super excited for this year! It’s going to be so much fun competing together and testing our fitness. Remember to bring your coolers, drinks, snacks, and let’s crush it together!

Week In Preview, March 7th, 2021

“A good leader is a person who takes a little more than their share of the blame and a little less than their share of the credit.”    

– John Maxwell


 

Transparent Labs Plant Based Vegan Protein

Ready for Transparency? That’s what Transparent Labs (TPL)  is all about. What you see is what you get! There is no need to worry about hidden sugar, artificial flavorings, or sweeteners.  TPL’s Vegan Protein contains 24 grams of protein and is only 150 calories per serving. So if animal products aren’t your thing you may want to give it a try!

 

 


Weekly WODs: 

Monday

Crossfit  – Consistency is Key

It’s not about how fast or slow you go in today’s WOD it’s about finding repeatable efforts. Our workout today includes 7 sets of box jump-overs, running and toes-to-bar. We’ll rinse and repeat after a brief 1:00 rest between sets.

Burn 
We’ve got a 4 round pump session of push-ups, hang power cleans, and air squats for today. Our goal is to pick a number and style of push-up we can stay consistent with across all 4 rounds.

Tuesday

Crossfit  – Grip and Rip

We’ll kick today off with a strength session primer of one clean pull followed by two power cleans. Our conditioning will challenge our endurance as we perform a 2500m/2250m row directly into a heavy 3-rep touch-n-go power clean.

Burn 
The most satisfying part of being a coach is watching your athletes fight. Our workout today is not a test of strength, but a test of will power.  We have a 400 meter bookend run that sandwiches 10 rounds of assault bike intervals. Don’t leave your lungs at the house today.

Wednesday

Crossfit – CF Open Primer

We’ll touch base with the proper mechanics for the overhead squat in our strength session by slowing things down a bit. Our conditioning may make you reminisce on open workouts of the past. We have 5 rounds for time of overhead squats, ring muscle-ups, and double-unders. This workout is a competitors paradise.

 

Burn 
Our 14 minute AMRAP is meant to keep you moving the entire time. We have double unders, slam balls, and ring rows. Athletes should try to find a ring row variation that challenges them to get 10 reps unbroken.

Thursday

Crossfit – Recovery or Redline

You can take your pick of how you handle today’s workout. We can either take it low and slow, or try to achieve the infamous “Fran lung”. Our workout is two 10 minute EMOMs of rowing, slam balls, lunges, and kettlebell swings.

 

Burn – Prayer Meeting
Today’s workout is gonna hurt so good. We have 3 sets of 400 meter rowing intervals, devil’s presses, and a 200m sprint.

Friday

Crossfit  – OPEN 21. 1

Stay tuned for the workout release! Workouts are usually released on Thursday nights to allow athletes to prepare their minds for the upcoming workouts.

 

Burn 
Our workout for today is 4 sets of 4 minute AMRAPs. We’ll be sending up a prayer for your quads because they’ll be on fire. Our AMRAPs include box jumps, wall balls, and front squats.

Saturday

 Crossfit/ Level 2 

Level two will be getting after the Crossfit Open workout 20.1 if anyone missed it on Friday. Regular CrossFit classes at 8am will be sweating it out in an ascending ladder of bike calories, push jerks, and power snatches.

 

Burn 
If you’re currently only doing burn classes you may be considering doing Crossfit after today. We love burn, but sometimes it can be more challenging than our hour long class. Today’s workout is a real challenge. We have a 16 minute AMRAP of burpees, snatches, and sit-ups. 

The Killer P’s – Parameters

Parameters:

These dictate how the movement should look and feel. Parameters help us make decisions for scaling, speed, and weight,  based on our ability to maintain positions or stimulus for the work out. Parameters nicely brings together the three previous Killer P’s:  patterns, progressions, and positions.

The parameters of the workout/movement are outlined by the coach before the workout begins. This allows athletes to have a good idea moving forward what the workout should feel like but also how they may need to pick weights/scaling options. Parameters also allow the coach to more easily push athletes to move faster/heavier or slow down/scale weights or movements. They use the parameters as a measuring stick of sorts to say, “Hey, we’re not meeting the parameters of this workout let’s adjust so that we do” or ” Hey that looks great you’re exceeding the parameters let’s dial it up a bit.”

Having a coach clearly state parameters for the class as a whole allows athletes to feel confident in what they must uphold to get the most they possibly can out of a workout. Expectations are clear and that allows everyone to have a good time because no one should be wondering if they’re meeting expectations.

Parameters set expectations so there are no surprises and all athletes can succeed and have a successful workout!

 

Curious about classes?! Click the image below to sign up for a 1 week FREE trial of our Burn classes!!

Cheers,

Coach Alex

Week In Preview, February 28th, 2021

I don’t measure a man’s success by how high he climbs, but how high he bounces when he hits bottom.”  

– George S. Patton


 

Transparent Labs Stim-Free Fat Burner

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Transparent Labs Stim-Free Fat Burner contains six science based ingredients proven to boost metabolism and assist with hunger cravings. Be sure to get yours before we sell out!


Weekly WODs: 

Monday

Crossfit  – Biking Bookend

Our workout today looks scary up front. We begin with 50 calories on the bike or an 800 meter run. Once we complete either the run or bike calories we’ll be hopping into an ascending rep ladder of chest-to-bar pull-ups and sumo deadlift high pulls. We’ll book-end this one on the bike or back out on the run.

 

Burn 
Today’s classic conditioning WOD comes is five rounds of burpees, running intervals, and calories on a machine of your choice. A great goal for today’s workout would be to try to run negative splits on the 200 meter running intervals each round.

Tuesday

Crossfit  – Hinshaw’s  Sweat Fest

Chris Hinshaw is a mastermind of conditioning. We’ve added his warm-up to today’s workout to be sure that we are firing on all cylinders before the WOD. Our endurance chipper for today will challenge the lungs as well as your will to keep going.  Athletes should expect to see box jumps, running, and hand-release push-ups.

 

Burn 
Our workout focuses on the hinge pattern and core conditioning. There will be one 10 minute AMRAP followed by a 4 minute AMRAP of various ab movements. Our ten minute sweat session will include short running sprints, box jumps, and kettlebell swings. Athletes should focus on correct breathing and bracing as they move from kettlebell swings to the box. 

Wednesday

Crossfit – The Toasty Ten

Can you stay in the game after multiple heavy reps of front squats? We shall see! Our strength session begins with a heavy 10 rep front squat followed by an interval style conditioning piece. Our conditioning workout includes dumbbell front squats, lateral burpees over the bar, and knees to elbow.

 

Burn 
Our burn EMOM for today will focus on absolute control. Our workout incorporates  explosive lower body movement with single arm ring rows. Be prepared to tackle the ring rows as well as jumping lunges and slam balls.

 

Thursday

Crossfit – Ready…Set… Redline

Our conditioning today will toast the midline and the lungs. Today’s WOD is a descending rep ladder of Russian twists followed by an all out assault bike sprint after each set. Each athletes goal should be to hit some unfamiliar RPMs on the bike.

 

Burn 
A classic cardio session is in order for today’s burn. We have 3 sets of running, rowing, and biking to complete. Each working interval will be followed by a short rest before tackling the next set.

Friday

Crossfit  – Benchmark WOD “Switcheroo”

Day 5 will have a strength and conditioning mix. We will take the first half of class to build to a heavy snatch complex and follow it up with “Switcheroo”. In our conditioning, we’ll be picking a dumbbell weight that we can crush sets of 20 dumbbell alternating snatches. We will also be performing single dumbbell suitcase lunges and rowing intervals.

Burn 
If you love smashing your legs then you’ll love what we’ve got planned for Burn. We’ve got a sixteen minute AMRAP of hang dumbbell squat cleans, dumbbell deadlifts, double-unders, and sit-ups. Athletes should focus on nailing the receiving position of the hang dumbbell squat clean.

 

Saturday

 Crossfit/ Level 2 

Today’s WOD has plenty of challenges! Bar muscle-ups will be one of them. Our four round workout will consists of hang power cleans, bar muscle-ups, and sit-ups.  Level 2 will work up to a heavy 3-rep hang power clean.

 

Burn 
We have a 16 minute training day ahead of us this weekend. Our alternating EMOM includes dumbbell bent-over rows, push presses,  bike calories, and box step-overs. Athletes can add an extra challenge of adding a slower tempo to the bent-over rows to really light up the lats!

The Killer P’s-Positions

Positions:

All movements have certain positions that must be hit in order for the movement to be performed properly. Think about the starting position and finishing position of each movement. Hitting all the positions of a movement ensures that we get full range of motion and are not cheating ourselves out of gains!

This is what makes our coaches here at CFK so wonderful- they are there to explain each position for each movement and ensure that each athlete is held to those positions through the entire workout!

From the second the class begins to the very end of class our coaches are focused on guiding the athletes through all the necessary positions to ensure that everyone gets a great workout in and doesn’t hurt themselves.

Each class warm up will consist of generalized movements designed to get your muscles ready to be put to work and increase your heart rate. There is also a specific movement warm up where the coach will break down each movement in the workout for the day. The coach will typically have everyone hyper focus on one specific position in a movement, i.e. in the deadlift it may be flat back. The coach’s goal during this specific movement warmup is to assess where athletes may be having a breakdown in their position so that those breakdowns can be addressed directly to that specific athlete.

Even after “3,2,1, GO!” the coach is constantly assessing each athlete’s positions and offering encouragement as well as correction when needed!

Come check out our awesome coaches for yourself click the link below to schedule your FREE intro session:

Get Started

Cheers,

Coach Alex

 

Week In Preview, February 21st, 2021

I honestly think it is better to be a failure at something you love than to be a success at something you hate.” 

– George Burns


 

Transparent Labs Plant Based Vegan Protein

Ready for Transparency? That’s what Transparent Labs (TPL)  is all about. What you see is what you get! There is no need to worry about hidden sugar, artificial flavorings, or sweeteners.  TPL’s Vegan Protein contains 24 grams of protein and is only 150 calories per serving. So if animal products aren’t your thing you may want to give it a try!

 

 


Weekly WODs: 

Monday

Crossfit  – Midline Smoke Show

We have a great mix of quality unilateral strength work mixed with conditioning. We’ll kick class off with 3 quality sets of single leg Romanian deadlifts, single-leg glute bridges, and alternating dead bugs. Our conditioning will put special emphasis on the hinge pattern as we speed through moderately-heavy deadlifts, box jump overs, and sit-ups.

 

Burn 
Today’s burn workout makes up for any leg days you’ve missed in the last few years. We have a high-rep descending ladder of dumbbell thrusters and suitcase lunges.

Tuesday

Crossfit  -Squat Session + Target Practice

If CFK had 10 commandments one of them would be “Never miss a squat day”. Our workout begins with a 15-minute back squat strength session followed by a leg intensive conditioning.  Our conditioning is four rounds for time of wall-balls and bike calories.

 

Burn 
Our Burn workout of the day is entirely bodyweight movements.  The volume of today’s workout is relatively low so be sure to own each movement. Movements include running, push-ups, and sit-ups.  In our workout, we will prioritize stability and range of motion for each rep of the push-up.There is no shame in scaling your push-up to a variation that allows you to get better.

Wednesday

Crossfit –  Cycle Session + “Randy”

Today we’ll be revisiting 75 power snatches for time, but before we get into our sweat session we’ll take a few minutes to get acquainted with efficient barbell cycling in the extended warm-up.

 

Burn 
Our workout consists of kettlebell sumo deadlift high-pulls, bike calories, and wall balls. We should use a medicine ball and kettlebell that allows us to stay unbroken for at least a few rounds.

 

Thursday

Crossfit – RX+ Gymnastics Day

In today’s workout athletes will have the opportunity to pick between pull-ups and bar muscle-ups if they have them. Our workout is two sets of double five minute AMRAPs. Some of the movements include quick sprints, different variations of the pull-up, and burpees. Athletes should aim for 2 rounds of all movements in each 5 minute AMRAP.

 

Burn 
It’s time to test your work capacity as we get after an 18 minute EMOM of burpee box step-ups, double-unders, and dumbbell hang cleans.

 

Friday

Crossfit  – Shoulder Sizzler

It’s a good idea to hit the shoulder mobility bands before class today. We have a high volume shoulder to overhead workout where athletes will perform two descending ladders of double-unders and shoulder to overheads. Each ladder will use different weights and rep schemes.

Burn 
It’s all about perfection in today’s 20 minute AMRAP. We have perfect ring rows and running intervals planned in our long sweat session.

 

Saturday

 Crossfit/ Level 2 

Our goal for level 2 and regular Crossfit is to finish our Saturday chipper within sixteen minutes. Some of the movements include pull-ups, alternating box step-ups, pistols, and dumbbell front squats. Coach Rick has blessed level 2 with a descending ladder of biking calories and burpees post-WOD. Level 2’s post-WOD conditioning is great for any athletes planning to compete in the next few months.

 

Burn 
Our interval style workout might steal your legs from you. Every 3 minutes for 5 minutes athletes will push the pace on the rower, smash med-ball squat cleans, and hustle through mountain climbers.

 

Week In Preview, February 14th, 2021

“Strength does not come from physical capacity. It comes from an indomitable will.”

– Mahatma Gandhi


Is your Repair system broken?

You might have overheard Coach Johnny or Coach Rick talking to athletes about the stress, recovery, and adaptation cycle. CFK’s formula for athlete success is a delicate balance. As a crossfitter, you most likely have experienced some form of physical stress. If you haven’t please see your nearest coach, and we’ll gladly assist you! Finding a balance between too much stress or too little stress is not always an easy task, but is critical to our development as an athlete.  Too much stress can lead to debilitating muscle soreness, and too little stress can leave us feeling a little more fluffy than we would like.  The next and arguably the most important piece of this cycle is recovery. Recovery encompasses many aspects that can stretch from “blacking out” your room at night to your post WOD protein supplement.

Adaptation is the last phase of our cycle. If you allow your body to have sufficient recovery time between periods of stress it will become more strong and resilient. Supplementation with supplements like glutamine are critical in this process. If your training frequency and recovery times increase you will see results in the mirror and on the white board.  It’s time to train, recover, and become the best version of yourself!

Glutamine is one of the most abundant amino acids found in the body and is responsible for tissue repair. It is responsible for providing working tissues with fuel during intense bouts of exercise. During workouts we deplete glutamine and it must be replenished by further intake.  Supplementation with glutamine has been linked to decreased muscle soreness and faster recovery times. 

 


Weekly WODs: 

Monday

Crossfit  – Gymnastics Chipper

It’s lots of reps and lots of opportunities to get better! We’ll be putting a 22 minute time cap on today’s workout, but expect to go the distance on this one. Movements for today’s workout include bike calories, handstand push-ups, pull-ups, and single dumbbell step-ups.

 

Burn 
You’ll be climbing the stairway to heaven today as you complete an ascending ladder of burpees and wall-balls. The purpose of the wall ball is to develop power and accuracy. Your mission is to find a ball that allows you to hit your target.

Tuesday

Crossfit  – The Four Minute Fryer

Our workout is four sets of 4 minute intervals. We’ll be getting after a spicy rowing interval, power snatches and double-unders in the remaining time. The power snatch weight will decrease as reps decrease in subsequent rounds.

 

Burn 
It’s shoulders and lungs in today’s 16 minute EMOM. We have dumbbell hang power cleans, bike calories, double-unders, and front rack reverse lunges.

Wednesday

Crossfit –  Fully-Loaded Leg Day

Our workout today is fight gone bad style with 4 movements that will be performed for 1 minute followed by a 1 minute rest. We’ll complete 5 sets of each individual movement and score the lowest round of box jumps and front squats. Other movements in this workout include hollow holds and renegade rows.

Burn 
There is a lot of running in today’s workout so don’t forget your shoes! We have longer running intervals and hand-release push-ups in our fifteen minute workout.

 

Thursday

Crossfit – Deadlift Sprint

Today’s a great day to test your wheels! We’ll smash the posterior chain with interval sprints and deadlifts! If you aren’t holding your hammies by the end of this one you did it wrong.

Burn 
Our workout is an 18 minute booty burner. We have rower calories, suitcase deadlifts, and goblet squats.

 

Friday

Crossfit  – Sleeve Full Friday

Day 5 is all about the pump! We have a shoulder intensive conditioning workout consisting of wall balls, dumbbell hang cleans, and hand release pushups. Our post-WOD finisher will include a Marcus Filly inspired pump session that you won’t want to miss.

Burn 
We’ll cap the work week off with a fifteen minute EMOM of 2o0 meter running intervals, ring rows, and box jump-overs.

 

Saturday

 Crossfit/ Level 2 

It’s all about the shoulders and abs this weekend. We have a double AMRAP of sit-ups and moderately heavy push presses. Level 2 will have an added strength component of push press triples.

Burn 
It’s all about quick transitions and explosive movement in today’s conditioning. We have alternating dumbbell snatches, up-downs, and sit-ups.