2017.2.6

CFK North, CFK West – CrossFit


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) Supine Hamstring Stretch, 60 seconds per side https://youtu.be/m67bors0hzI

2) Shoulder Prep

60 second Kneeling Shoulder Stretch on box https://youtu.be/eW-NtP9yF8c

20 seconds – Alternating single arm reach pressing into wall https://youtu.be/VnyI2xjRWtU

20 seconds- Press into wall in hollow position https://youtu.be/CG-K8eOaSrs

20 seconds- Handstand Hold Facing Wall. If this is easy attempt to take one or both feet off the wall https://youtu.be/X6wkE5ft6qo

SKILL AND INSTRUCTION

1) Deadlift Progression https://youtu.be/0KeqAnadsI0

*3-5 reps of each piece of the progression

TRANSITION AND BUILD UP

3 Rounds

3 Touch and Go Deadlifts (increase load each round)

1-3 Handstand Push-ups or scaling option (focus on speed and timing of the kip)

https://youtu.be/DRZruWIzkmc

Workout of the Day

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10:00 Time Cap

INTENDED STIMULUS

This is a short classic CrossFit benchmark workout. The deadlift load is moderate and the handstand push-up is a difficult volume of reps for many.

SCALING OPTIONS

1) Deadlift

Scale to a load that you can do 21 reps unbroken with.

2) Handstand Push-up

Avoid repetitive failed reps.

-If an athlete has more than 10 handstand push-ups unbroken attempt the workout as prescribed

-If an athlete has less than 10 handstand push-ups unbroken scale the reps to 15-10-5

-If an athlete cannot do handstand push-ups scale to knees on the box or a strict DB Press

Gymnastics Strength Training (GST)

Warm-up (No Measure)

1) 3×5 Strict Ring Dip with turn out, feet on floor

*Scale up to 3×5 Strict Ring Dips with Turn out, feet off floor

2) 3×10 Parallette Shoot Throughs with Push-ups and Dips https://www.youtube.com/watch?v=5ndtEnITur4

*If no parallettes, boxes can be used

*Scale to shoo through without push-up or dip

2017.2.4

CFK North, CFK West – CrossFit


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP AND SKILL

1) 3 minutes: Row, Jog, Bike, or Jump Rope Easy

2) 1 Round

10 Scap Pull-ups https://youtu.be/TlLjPFvQKYQ

20 Dynamic Hamstring Stretch (10/side) https://youtu.be/o0I_GhGDzhU

20 Scap Push-ups (elevated)

30 second sampson stretch/leg

SKILL AND INSTRUCTION

Deadlift Progression https://youtu.be/0KeqAnadsI0

Workout of the Day

Metcon (AMRAP – Reps)

Synchronized, with a partner:

AMRAP in 15:00

12 Deadlifts (185/135)

24 Step-back lunges

60 Single-Unders

*For this workout, the deadlifts and lunges must be synchronized where both partners perform the prescribed repetitions. The single unders must be completed by both partners prior to starting the next round (doesn’t need to be synchronized).
SCALING OPTIONS

Scale deadlift weight to 155-165/105-115

*The goal is a moderate weight on the deadlift.

2) Novice (cannot handle the loading or the volume)

AMRAP 15 minutes

8 Deadlifts (light weight)

12 Walking Lunges

30 Single Unders

*Perform 1 round, rest 1:00, repeat for 15:00

Cooldown

Warm-up (No Measure)

Calf Stretch or barbell calf smash, 90 seconds per side

2017.2.3 – RED Friday!

CFK North, CFK West – CrossFit

Marine Lance Cpl. William C. Koprince Jr.
Died December 27, 2006 Serving During Operation Iraqi Freedom

http://thefallen.militarytimes.com/marine-lance-cpl-william-c-koprince-jr/2451303


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) Run 400m as a group

2) 2 Rounds

5 second arch hold on bar

5 second hollow hold on bar

5 kip swings

10 Swings to Nose level (light)

10 Goblet Squats (light)

10 Low Box Jumps

TRANSITION

Go over safely placing barbell on back, then:

3 Rounds:

4 Burpees

4 TTB or knee raises

4 Back Squats (add weight each round)

4 Walking Lunge Steps

4 Pull-ups

Workout of the Day

Metcon (Time)

For time:

45 Burpees

30 Toes to Bar

15 Back Squat (185/125)

45 Box Jumps (24/20″)

30 Pull-ups

12 Back Squat (205/135)

45 Walking lunges

30 Swings (53/35)

9 Back Squat (225/145)

Rx+ – C2B Pull-ups

25:00 Time Cap
*Back squats are from the floor. If you are not comfortable getting the bar to your back from the ground, or if this will significantly limit your weight, sub Front squats (165/115, 185/125, 205/135)

INTENDED STIMULUS

A longer chipper with a load on the back squat that should provide a significant challenge. Faster athletes will finish sub 20 and maybe even close to 15 minutes.

SCALING OPTIONS

1) INTERMEDIATE

30 TTB – scale to 20-30 knee raises

Back Squats – scale weight, set of 15 should be unbroken

Box Jumps – scale height, 30-45 reps

Pull-ups – 20 reps, or jumping C2B

Lunges – 30-45 reps

2) NOVICE

4 Rounds, 1:00 rest in between:

10 Burpees

10 Hanging Knee Raises

10 Box Jumps or Step-ups

10 Barbell Front Squats

Making the most of your time at CrossFit Knoxville.

Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Knoxville initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT KNOXVILLE:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.