Mechanics, Consistency, Intensity.

Why MCI?

Mechanics, Consistency, and Intensity. It’s the way we teach all movements, not only for technique purposes but for safety too, as well as longevity of training. When sticking to the MCI of training you are able to learn the proper way to do your movements, how to do them consistently well, and able to slowly increase difficulty over time so as to not overtrain or increase the risk of injury. When an athlete is brand new to this style of training their body will take on a fair amount of shock at first before it learns how to recover and adapt. Sticking to the MCI allows time for the new athlete to get in great workouts while increasing their ability over time.

 

What Is MCI?

As stated above, MCI stands for Mechanics, Consistency, and Intensity. When these three things are integrated into training the risk of injury goes down, the body’s ability to recover goes up, and gains/improvements can still be made at a steady pace. Aside from the obvious, reducing the risk of injury is crucial to achieving goals because it reduces the number of setbacks you may encounter. This goes hand in hand with MCI because of the “C” being consistency. So we have mechanics being your technique, consistency being frequency of good technique, but also how frequently you train, and intensity being what makes your workouts more difficult.

Mechanics

Mechanics are your technique. Every exercise, every movement, has certain mechanics that allow your body to perform said movement. This can be described as holding/achieving certain postures throughout a range of motion. For example, an air squat: chest up, knees out, feet flat, hips pass below the knees, and then stand to a full hip/knee extension. The chest up, knees out, and feet flat would be our posture. Passing below parallel and then standing to a full hip and knee extension is our range of motion.

Consistency

Air squat mechanics have been established. Now we need consistent mechanics throughout our workout. Consistently achieving the proper mechanics of the movements is crucial to longevity and reducing injury. This consistency is not just to the end of a workout, but also to the end of a week of workouts. Alongside consistency of mechanics, we need consistency of activity. The more consistently you are active, the faster your body learns and increases its ability to recover; recovery-ability is key in making gains and improvements.

Intensity

Intensity is any variation that increases the difficulty of a movement or workout. This could be a tougher movement, more weight, more reps, less rest time, etc. Continuing with the air squat example, the mechanics have been established and consistent, now to increase the intensity, so back squat will be the example. Starting with an empty bar, the mechanics are still going to need to be the same: chest up, knees out, feet flat, hips pass below the knees, and then stand to a full hip/knee extension. The difference now is there has been the added intensity of a load being a barbell. If able to maintain the proper mechanics under the empty bar, then begin to add weight. Only increase the weight if the mechanics can remain consistent to keep injury risk low, refine the movements patterns, and still make increases in performance/strength over time.

Barbells For Beginners

Barbells Can Be Daunting

It’s no question that a barbell can be daunting for first time users. While it’s very well balanced by design, it is also quite awkward until you figure out the things it can be used for. It’s one thing to know the exercises possible through using the barbell, but its another thing to feel confident enough to do them, and do them well. The purpose of this article is to help any of you who are timid about using a barbell for the first time feel more confident about trying it out!

Start With The Basics

Begin with the easy stuff, basic movement patterns: squatting, hinging, pressing, and lunging. It is first important to know how to move your body on its own through space before trying to add weight.

Learn how to properly perform…

Air Squat: Feet shoulder width or slightly wider, toes turned slightly out, core engaged, chest up, eyes up; begin with the hips breaking slightly back and then descending down while driving the knees out over the toes, cue yourself to keep your chest up with flat feet until below parallel, then stand.

Hinge: feet no wider than shoulder width, core engaged; begin with a slight bend in the knees and then drive the hips back while bending forward at the waist with a flat back (cue yourself the keep your chest up while simultaneously bending over at the hips), reach down to the floor while maintaining the flat back until you reach the object you are trying to pick up, specifically, the barbell.

Press: using a PVC pipe, hands just wider than the shoulders, PVC pip touching your collar bones, core tight with ribs pinned down, glutes squeezed, quads squeezed; pull your chin back and press straight up into the air to a full lockout of the elbows with the biceps by the ears and your head then pushed back in between your arms, maintain the ribs pinned down to keep the spine neutral.

Lunge: take a step forward, keep your full foot flat on the floor as to keep from being only on the toes, cue yourself to “be on train tracks” so that you don’t sleep your feet too narrow; once stepping forward, keep your torso tall and bend the back knee straight down to the floor, lightly tap your knee to the floor then stand back up bringing the back foot forward to meet with the forward foot, repeat on the other foot to alternate legs.

Time For The Barbell

Once you have been introduced to and understand the mechanics of the movements above, it’s time to begin introducing the barbell.

Squats: front squats, back squats, and overhead squats

  • Back Squats: the barbell will rest across the back of your neck/shoulders. Tips For Back Squats: keep your wrists straight, cue yourself to pull your elbows together behind your back, and keep your eyes forward.
  • Front Squats: the barbell will rest on the front of your shoulders. Tips For Front Squats: focus on keeping your elbows up, whether they stay up or not, the consistent self cue’ing will help make that happen over time.
  • Overhead Squats: the barbell will be locked out over head with a wide grip. Tips For Overhead Squats: always practice with a PVC pipe before using the bar, cue yourself to consistently “press up” into the barbell throughout the entire squat to lock your shoulders into place and remain steady.

Hinging: excluding the olympic lifts: deadlifts, RDLs.

  • Deadlifts: this is the “object” as stated above that you will pick up off the floor. Tips For Deadlifts: keep your whole foot flat by not lifting your toes off the floor, this will keep you balanced and allow for more muscle activation. If your toes rise up and you set too far back on the heels, it is likely your hips will rise too fast when really we want the hips and torso to move at the same time.
  • RDLs: picking the bar up off the floor, the reps begin at the hips. Tips For RDLs: these should NOT touch the floor each rep, cue yourself to “arch” your back as you lower the bar toward the floor with a slight knee bend. By the time you reach the knees, if you have kept enough tension in your back, and chest up, then you should feel a stretch in the hamstrings at which point you will stand back up, squeezing your glutes at the top.

Pressing: strict press, and push press.

  • Strict Press: the bar will begin on the front of the shoulder like the front squat and finish locked out overhead. Tips For Strict Press: keep the bar close to your center of gravity by pushing it as straight up and down as possible, essentially, not pushing it around your head.
  • Push Press: the bar will begin on the front of the shoulder, and finish locked out overhead, but it will be aided by a slight dip and extension in the knees and hips. Tips For Push Press: keep the elbows high and cue yourself to “drive through the bar” at the top of your extension each rep.

Lunging: front rack lunges, back rack lunges.

  • Front Rack Lunges: the barbell will rest on the front of the shoulders, just as it does for presses and front squats. Tips For Front Rack Lunges: maintain core tension when you touch your knee to the floor, because if you “bounce” on the floor and lose tension and the elbows drop, you will be in a far less stable position and you’re likely to drop the bar.
  • Back Rack Lunges:  the barbell will rest on the back of the shoulder/neck just like back squats. Tips For Back Rack Lunges: don’t let your elbow flare way up, this will roll the barbell up the neck and make it increasingly difficult to maintain and upright torso which will also make the reps even more challenging.

Don’t let the barbell be what keeps you back from reaching your goals. When used properly it becomes an amazing training tool and can help make you stronger than ever. If you ever want more details, or have questions, never hesitate to ask for help or advice from a qualified coach or athlete.

Track System

Does the way you workout and train each day you’re in the gym reflect what your goals are?

With the new Track System, the goal is for you to be able to train in a way that more easily reflects your goals and your “why” for working out. Each day all three tracks (Sweat, Train, Compete) will follow the same workout, only on some of the days there will be some slight changes. Sweat will have some lighter weights and kipping movements. Train will have some heavier weights with a focus on strict movements. Compete will have the same heavier weights as train, but will also include higher skill gymnastics movements for those who want to do competitions. Sound simple right? Well, lets talk more in depth about the differences.

SWEAT

Sweat, as stated above, is going to have lighter weights and kipping movements. The goal here is to increase maximal power, AKA, work. With lighter weights and kipping movements, the hope is to be able to move as much as possible during each workout with less time spent resting, therefor getting the absolute most amount of time spent moving as possible. What happens when you move for longer? Your work capacity increases, conditioning increases, and best of all, if you can only workout a few days a week, its the best bang for your buck. Sweat is perfect for those who just want to get a great workout, sweat a lot, increase their fitness and functionality, build some muscle, increase their conditioning, and are not worried about high skill gymnastics movements.

TRAIN

Train has more of a focus on strength. Train will have heavier weights than sweat, but with greatly reduced kipping movements. The reason for this is that the goal with Train is to increase strength with both external objects and bodyweight. This track is perfect for those using CrossFit as a means of training for something outside of the gym, such as a sport or job (football, softball, rugby, LEO, military, etc.), or even someone more concerned about getting strong. This can almost be thought of as a strength and conditioning style focus.

COMPETE

Compete is fairly straight forward. This track will have the same weights as Train, but will also include high skill gymnastics rather than strict movements. With an emphasis on the higher skill gymnastics come a slightly increased injury risk, however the trade off is increased ability to perform in competitions/the CrossFit Open. This track is for those who want to compete, or even those who just want to work on those higher skills in a MetCon. Now, an important thing to make a note of, Compete is not necessarily going to teach you how to get your first muscle up or handstand push up, or any other high skill gymnastics movement. Instead, it will make you more capable of doing them at higher volume in MetCons.

 

At the end of the day, some movement is better than no movements, however, what is suggested to do is figure out what your goal is and then follow the track every day accordingly. For example, if your goal fits the Sweat track the best, then you follow Sweat every day rather than switching around. Every tack is still able to be modified and tapered to each individual every day, but being consistent with one track at a time is going to help you achieve your goals the most efficiently.

 

Lets get an example of a workout that would have three different variations for each of the tracks, shall we?

“AMANDA”

9-7-5

Ring Muscle Ups

Squat Snatches (135/95)

SWEAT: Lets change it to 15-12-9 reps, but do Burpee Kipping Pull Ups and (95/65) for the Squat Snatches. Lighter weight, simplified gymnastics, increased volume, however it should be able to be completed in the same time domain, but with less rest.

TRAIN: Keep 9-7-5, keep (135/96), but do Burpee Strict Pull Ups, or even Strict Chest To Bar Pull Ups.

COMPETE: Exactly as written.

 

The athlete who is less worried about strength and just wants killer workout will complete the Sweat version. Tom Brady needs strength, but shouldn’t risk messing up his shoulder with kipping, so he does the Train version. Rich Froning competes, so obviously he does the compete version. All athletes finish within the same time frame, but follow the workout as it best suits their goal.

What is your goal? What is your track? Stick with it, be consistent, crush your workouts, and smash your goals.

Week In Preview, Nov. 1st, 2021

“Life is ten percent what happens to you and ninety percent how you respond to it.”

– Lou Holtz

 


Thought of the Week:

There are three main reason one chooses to do CrossFit:
  1. They want to sweat, burn some calories, feel good, and have a good time.
  2. They want to push the envelope a bit, using CrossFit as a means of training for what they do outside of the gym such as a sport, hiking, first responder, military, etc.
  3. They want to compete in CrossFit, treating it as their sport.

What are you here to do? What is your main goal?  Does your workout intention every day reflect your main goal?


Weekly WODs: 

Monday

Crossfit  – International Chest Day.
Bench Press deload day! 7-5-3 reps, nothing crazy, prepping to hit that 3RM next week. Our MetCon will have Rowing, Tuck Ups, and Burpees.
Burn – 

AMRAP x 10:00

2-4-6-8-10…

Sit Ups

4-8-12-16-20…

Slam Balls/Plate Ground to Overhead

1-2-3-4-5…

10m Shuttle Run

Tuesday

Crossfit  –  Squat Day.
Deloading our Back Squats today with reps of 7-5-3, getting us ready to squat a house next week. The MetCon will have Single Dumbbell Front Squats coupled with Up Downs Over the Dumbbell, its going to be a fast burner!
Burn 

Every 2:00 x 4 Sets

200m Run

Immediately Into Max Reps of –

Set 1: Dumbbell Strict Press

Set 2: Dumbbell Burpees

Set 3: Dumbbell Front Squats

Set 4: Devils Press

1:00 Rest Between Sets

Wednesday

Crossfit – Push Jerks.
Deloading our Shoulder to Overhead today. The MetCon is simple, yet effective: running and more push jerks!
Burn 

5 Rounds For Time

20 Alternating Lunges

15 Ring Rows

10 Calorie Bike/Row

12:00 Cap

Thursday

Crossfit – Aerobic Capacity Day
MetCon today will have Rowing, Wall Sits, and some special skill work: Hand Stand Walking! And of course, we will have scaling options available to get everyone doing something upside down today. Following the MetCon we will have some Body Armor: Banded PVC Lat Pull Downs, Banded Overhead Tricep Extensions, and Curls.
Burn

For Time

500m Row

Rest 1:00

EMOM x 6:00

MIN 1: 6 Push Ups + 15 Sit Ups

MIN 2: 6 Burpees + 20 Kettlebell Sumo Deadlift High Pull

Rest 1:00

AMRAP x 2:00

Max Effort Row For Meters

Friday

Crossfit  – “THE INFERNO”
Today begins with some Sumo Deadlift waves for strength. Following the Sumo Deadlift, we have benchmark workout “THE INFERNO”, which consists of: Double Unders, Air Squats, and regular conventional Deadlifts.
Burn

AMRAP x 12:00

12 Alternating Kettlebell Push Press

100m Run

12 Alternating Kettlebell Suitcase Step Ups

Saturday 

Crossfit – Partner Workout Saturday (8AM); “ROCKY HORROR” (10:15AM, Level 2)
We will begin with a strength piece for both classes today which is building in weight for a complex of hang power cleans plus a hang squat clean. The 8AM class has a partner MetCon of Box Jumps, Dumbbell Thrusters, Dumbbell Snatches, and Pull Ups. The Level 2 class will also have the same strength piece followed by “ROCKY HORROR”, a MetCon with the same movements as the 8AM class, just with less volume as it is not a partner version. Level 2 will then finish the day with some Pistol Squat skill work.
Burn

In Teams of 2

AMRAP x 14:00

60 Calorie Bike

60 Russian Kettlebell Swings

60 Wall Balls

Week In Preview, October 25th, 2021

“The man who thinks he can and man who thinks he can’t are both right.”

– Confucius

 


Upcoming Events:

This Saturday (10/30): Take Back Your Back with Shift Performance PT, 11:30am-12:30pm, at West.
Blake Bohannon, DPT and CFK Coach, will be running a seminar all about keeping your back healthy and strong with steps on how to not only recover from injury, but prevent it from occurring in the first place!

Weekly WODs: 

Monday

Crossfit  – Squat Day!
Continuing our strength cycle, week 6, you can expect 4×3 tempo back squats, followed by a MetCon consisting of Dumbbell Hang Power Cleans, Single Dumbbell Lunges, and sit ups. Today is all about the drumsticks!
Burn – 
For Time

2k Row

10:00 Time Cap

Finisher, 3 Sets

10/10 Weighted Step Ups

20 Banded Hamstring Curls

Tuesday

Crossfit  –  “FIGHT GONE BAD”
Starting the day off with some strength work, supersets of Sumo Deadlift building to a moderate weight and tall Box Jumps. Then finish strong with a CrossFit Classic!
Burn 
EMOM x 15:00

MIN1: 6/6 Single Arm Dumbbell Burpee

MIN2: 12/12 Single Arm Dumbbell Push Press

MIN3: 18 Sit Ups

Wednesday

Crossfit – Benchpress
Strength cycle day today with our 4×3 tempo benchpress! The MetCon will consist of Burpees, Running (1 miles worth, so grab your running shoes), and Plate Ground to Overhead.
Burn 
AMRAP x 7:00

12/10 Calorie Row

7 Box Jumps

12/10 Calorie Bike

7 Box Jumps

– Rest 2:30 –

Repeat.

Thursday

Crossfit – Aerobic Capacity Day
Intervals for 20:00 consisting of Rowing, Air Squats, and Strict Pull Ups! We’ll finish the day with some bodybuilding, 3 sets of Zottman Curls, Skull Crushers, and Banded Upright Rows!
Burn
8 Rounds For Time

10 Wall Ball Squat Clean

12 Wall Ball Reverse Lunges

14 Wall Ball Plank Rolls

16:00 Cap

Friday

Crossfit  – Shoulder to Overhead Work
Today you can look forward to continuing our overhead work with push presses and push jerks. The MetCon will consist of push ups and American kettlebell swings, sprint style! Then to finish out the day we will have some core work at the very end.
Burn
“Helen Goes To Bun”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Ring Rows

15:00 Cap

Saturday 

Crossfit – “Painkiller”
Really cool complex to start the day today, Hang Squat Clean + Squat Clean Thruster, building to a moderate weight. Next will be the MetCon “Painkiller”, a workout made up of Thrusters, Toes to Bar, and Calorie Rowing. For the Level 2 class, you will have a skill finisher working on your Hand Stand Push Ups.
Burn

AMRAP x 10:00

10 Burpees

:30 Double Kettlebell Overhead Hold

10 Kettlebell Suitcase Step Ups

:30 Wall Sit

Week In Preview, October 17th, 2021

“There is no greater agony than bearing an untold story inside you”

– Maya Angelou

 


Upcoming Events:

This Saturday: Lakeshore Park WOD, 9am
*Both gyms will be closed, please come join us! This will be a fun workout for any age/fitness level, so bring your kids, friends and neighbors!
This Sunday: Rainbow Falls hike
Please RSVP HERE if you’re planning to attend. We’ll meet at North at 7am and drive from there. Plan for an all-day event, so bring lots of food and water!

Weekly WODs: 

Monday

Crossfit  – Overhead Complex + Barbell Interval Sprints
Strict Press, Push Press, and Push Jerks in our strength complex, followed by 10 rounds of push jerks and up-downs, in short sprint interval format. Shooting for 0:30-0:45 of work each round, with 0:30 rest.
Burn – 
3 SETS FOR MAX REPS
1:00 MAX Cal. Row
1:00 MAX Box or Bench Dips
1:00 MAX KB SDHP 1:00 MAX Sit-Ups
-1:00 Rest b/t Sets-

Tuesday

Crossfit  –  Cleans, Double-Unders, and Sit-ups
We’ll start with some barbell strength and skill work in the form of a clean complex, then rock through a 2-part workout comprised of cleans, sit-ups, and dubs.
Burn 
AMRAP x 5 MINUTES
10 Right Arm DB Thrusters + 8 Burpees Over DB + 10 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 4 MINUTES
8 Right Arm Thrusters + 6 Burpees Over DB + 8 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 3 MINUTES
6 Right Arm DB Thrusters + 4 Burpees Over DB + 6 Left Arm DB Thrusters

Wednesday

Crossfit – Squat Day + “Trident”
Squats will continue the tempo format, progressing this week to 4×5 @ 21X1. Then, we’ll hit our benchmark WOD “Trident” which consists of the BRUTAL combination of Wall Balls and Rowing. Get those legs ready!!
Burn 
AMRAP x 16 MINUTES
20 Russian KB Swings
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold

Thursday

Crossfit – Long, Sweaty EMOM
We’ve got a 20:00 EMOM filled with running, lunges, and ground-to-overheads, followed by some Thursday Body Armor! As always, we can use Thursday as active recovery, or if you’re feeling good hit it hard!
Burn
EMOM x 12 MINUTES
MIN 1 – 10 Push-Ups + 10 Ring Rows
MIN 2 – 10 Air Squats + 10 Box Jumps
MIN 3 – 200m Run

Friday

Crossfit  – Bench Press + Push-Pull Metcon (Rope Climbs!)
We’ll be climbing the ropes today, so wear long socks, pants, or other shin protection! Many scaling options available, so if you’ve never climbed a rope before don’t sweat it! We’ll get a great upper body pump and have some fun with this one!
Burn
5 ROUNDS FOR TIME
15/12 Cal. Bike
20 Plate G2O
20 Plate Lunges
-14:00 Time Cap-

Saturday – Both Locations CLOSED!

Come join us at 9am for a park workout at Lakeshore Park! All are welcome, so bring friends and family!

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


 

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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, June 14 2020

“Well done is better than well said.”

 

– Benjamin Franklin


Announcements:

  • Class caps will increase to 15 across the board starting this week. Please make sure to continue to reserve your place ahead of time in Wodify!
  • Zoom Classes: There will be no Saturday Zoom classes moving forward. We will continue to have M-F classes at 6am, and 12pm. Links below:

Weekly WODs (CrossFit):

 

Monday – Squat Day Week 7

Last training week before we test our 5RM! While this is the heaviest training week of the cycle, let’s continue to focus on positions and stay within the training parameters of full range of motion. We’ve got a “Devilish” Dumbbell WOD dialed up to cap it off!

 

Tuesday – Hinge 25

Lots of hinging in this 5 round workout, with Up-Downs, Box Jumps, and Kettlebell Swings (which we’ll challenge you to go heavy on!). 375 total reps if you can get it all done within the time cap!

 

Wednesday – Push – Pull

Since Tuesday is all about the legs, Wednesday we get our pump on. Push Press and Pull-ups all day long, with an added “Chest-to-Bar” challenge for those who are up to it!

 

Thursday – You’re Dead to Me

It’s what you might be telling your coach after this one. Deadlifts + Bike calories is a beautiful, elegant, soul-crushing combination!

 

Friday  –  RED Friday

Remember to wear your red for this long AMRAP of running, hang snatches, and sit-ups to close out the week. Our hero this week is Marine Corps Gunnery Sgt. Diego D. Pongo, who died March 8, 2020 Serving During Operation Inherent Resolve

 

Saturday – Crossfit/ Level 2

We’ll kick off the weekend with a lung-burning couplet of Wall Balls and Double-Unders, and wrap it all up with a killer core “Tabata”. If you’re coming to Level 2, a Turkish surprise awaits!

Saturday –  Burn Class

All about the grip today in this couplet of Dumbbell Deadlifts and Push Press. How long can you hang on without setting them down?!

Week in Preview, May 3rd, 2020

“Any weight you make is better than any weight you miss.”

 

-Greg Everett, Catalyst Athletics

Program Spotlight

Try CFK Burn!

 

CFK Bun combines fast paced cardio with moderate-load weightlifting to provide a quick, hard-hitting workout. We’ll combine plyometrics and cardio with, dumbbells, kettlebells, plates, wall balls, and slam balls. If you want fast-paced aerobic capacity training, CFK Burn is for you.

 

Think of it as CrossFt without the complicated movements! Still makes you strong, still makes you fit, still challenges the crap out of you and for many, Burn will deliver better results due to the reduction of complexity and joint impact.

 

Don’t want to give up the strength work? No worries there. Since Burn is a 30-minute class, it’s a great opportunity to add in individualized accessory strength & skill work (after COVID-19 of course, when we can all stick around before/after classes).

 

In Burn, we apply the same basic principals of training we use in all of our classes. The 30-minute class time gets you in and out quickly, and on to the rest of your day. No extra fluff, no fillers, just hard work. It’s the most efficient use of 30 minutes you’ll find!

Our new class schedule rotates daily, so check out the full schedule of classes HERE (scroll down for North’s schedule), and make sure to pre-register for all classes in the Wodify app!

 


Saturday:

9 am – https://us02web.zoom.us/j/768492405

 


Weekly WODs (CrossFit):

 

Monday – “Rannie”

We’ll be testing our gears in our opening workout of the week. Our workout today is a version of the classic benchmark workout “Annie”. However, during “Rannie” we will throw in a 4oo meter run in after each set of double-unders and sit-ups. The most exciting part is that you’ll be able to brag to your friends about how hard this one was with a mask on!

 

Tuesday – Long Lost Friend

We know ya’ll missed taking the barbell for a ride! Our workout today is a 16 minute AMRAP of higher volume air squats, light hang power snatches, and pull-ups.  For the gymnastics movement in our workout,  select a version of the pull-up that you can accomplish in no more than two sets when fatigued.

 

Wednesday – Smurf

What color will you turn when you do an all out “masked” effort on the assault bike followed 50 up-downs? The only way to know is to show up and show out.  We’ll be bringing the intensity level to 100 in our workout for today.

 

Thursday – Back to the Basics

The squat is arguably one of the most important functional movements in Crossfit and in life! The weights on the bar for this week’s squat cycle workout should feel light and snappy. Your coach will be more than happy to help you find a load that you can dominate as we reset back to 60% of our pre-pandemic squat numbers.

Friday – 16-Minute Seesaw

We’ve got a moderate duration workout at the end of our work week! We have a sixteen minute training EMOM of seesaw bent-over rows, hollow holds, farmer’s holds, and wall balls. It’s a perfect chance to get grippy.

Saturday – Crossfit/ Level 2

Our workout today is in EMOM format. Our workout consists of an overhead dumbbell complex, short running intervals, and pull-ups.  If you join us for level 2 you’ll have an awesome added finisher with a red-band and lots of reps!

 

Saturday – CFK Burn

Ready to burn? Our workout is a 15 minute AMRAP of push presses, alternating step-ups, and calories on the rower.  Our goal is to smash those calories with tons of intensity and get to the dumbbells ASAP!

Introducing… CFK Go!

It’s GO Time! CFK Go is all about convenience, hard work, and results. In a fitness world where everything is too complicated, we’ve stripped things down to create an easy to use and insanely effective new workout track.

CFK Go doesn’t mess around – we get after it every workout, every day, every week with a training program built around dumbbell-focused, time priority, high-power output workouts. We took everything we love from different disciplines and brought them together in one simple, effective program.

Specifically, CFK Go combines the power of functional movements with the regime of traditional strength and conditioning. Each week of training consists of Full-Body and Push x Pull days through the week, and special weekend focuses of Saturday Squats and Sunday Sweat.

Scroll to the bottom to get a free sample week of workouts!

CFK Go Weeklong Snapshot…

  • MONDAY — Full-Body
  • TUESDAY — Push x Pull
  • WEDNESDAY — Body Pump & Full Body (Grind)
  • THURSDAY — Push x Pull
  • FRIDAY — Full-Body (Sprint)
  • SATURDAY — Saturday Squats
  • SUNDAY — Sunday Sweat

Whatcha Need for CFK Go…

Now, to get started with CFK Go, you can get by with only (1) pair of Dumbbells even if you don’t have a Jump Rope. The Jump Rope is highly recommended, but you can perform most of our CFK Go workouts by making a few easy substitutions.

Without a Jump Rope, you could substitute Mountain Climbers, Running in Place, “Phantom” Jump Rope Hops, Jumping Jacks or Plate Hops. These fast-paced cardio moves will give you a similar stimulus to the Jump Rope.

When choosing your Dumbbells to start CFK Go, we suggest you select your starting pair based on your goals. Are you STRONG, FIT, or CARDIO focused…

CFK Go | Your DB x Your Goals…

This is, of course, relative to each individual, but we can break it down by your individual goals and fitness levels.

If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio-focused approach. Otherwise, see below:

  • STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
    • Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
  • FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
    • Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
  • CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
    • Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs

A Few Final Points…

What if You’re Just Learning the Movements?

As with any new program (or new movements), it might take some getting used to the weight as you learn the ropes. We always recommend that you focus on moving well and at a pace that you are comfortable with. You are always in control of the intensity in every workout. If you want to push it a little more on some days, go for it. If you want to pull it back a little on other days, it’s all good. Always do you!

What if You Want a Little Bit of Everything?

We love that! Our recommendation would be to have a pair of DBs that are a little bit on the heavier side for you, another pair that’s a little bit on the lighter side for you, and a third pair that is right smack in the middle between heavy and light. This way you can mix up the DBs you choose for each workout depending on your goal!


Get your FREE sample 1-week program!

Just fill out the form below and we’ll send you your first week of workouts!