Week in Preview – August 13th, 2018

“Winning is fun, sure. But winning is not the point. Wanting to win is the point. Not giving up is the point. Never letting up is the point. Never being satisfied with what you’ve done is the point.” — Pat Summitt


Ready to run a Half?


Have you ever had the ambition to run a half-marathon but just didn’t know how to train for it?  Or have you run several half-marathons, but now you want to really train and get a PR?  We’ve got your solution!  It’s Coach Mary’s training program and it’s starting up on September 1st!  Check out this blog post for details on what you can expect and how to sign up.


How do you hang?


Have you ever thought about your grip when you’re hanging from the bar, or are you just trying to hold on for dear life?  Check out this video from CrossFit Gymnastics for some tips about how to hang from the bar and how it will transfer into other movements.


Hows you’re meal prep?


Looking for something new to try?  Check out Paleo Nick for some clean and healthy recipes and tips about cooking!


CrossFit Total for Drew


As many of you know we’re doing several fundraisers for CFK Athlete Drew Perkerson who’s battling pancreatitis at UT Medical Center.  This coming Saturday we will be doing a WOD & Fundraiser for Drew and doing the CrossFit Total!  This will be a 1 RM back squat, strict press, and deadlift.  We will run heats of 10 athletes at a time in 15 minute waves.  Just like at the CrossFit Games you will have 4 minutes per lift with a limit of 3 attempts per lift.  This will give us a great opportunity to test, but also have fun and raise some money for a dear friend.  The event will only be taking place at West with normal classes and workout at North.


The Week


Monday – Jump City


Running, double unders, and hang power cleans.  Station yourself near the whiteboard or write it down!  Your goal should be to keep moving and get big sets of double unders done.  Have a break-up strategy early for the hang power cleans.

1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)


Tuesday – Squat Day


Adding 5 more lbs!  Plus a 10 min AMRAP to follow with runs and push-ups.  The goal is not to get the most push-ups done but to have really quality push-ups and get some strength built.


Wednesday – Hot Sauce


3 min AMRAPs with 3 minutes of rest between each one.  Calorie row, lateral burpees over the ROWER, and then MAX overhead squats.  The reps for calories and burpees will go down, but the weight on the overhead squat will go up every round.


Thursday – Strict Nicole


Nicole is traditionally a 20 min AMRAP of 400 m runs and max pull-ups each round without coming off the bar.  Today we’re doing that but with no kipping!  Strict all the way!  Check out the video above to practice some grip and quality pull-up reps.  Also, don’t going to failure in the first several rounds.  That will be hard to come back from!


Friday – Randy


Work up to a heavy single on power snatch from the floor, then hit the hero wod Randy.  75 snatches for time at 75/55.  This is meant to be very fast and will have a 10 minute time cap.  This is an opportunity to get better, not done.  Focus on bar path and straight arms as long as you can.  When you bend your arms early, you lose power from your hips.  Can you do this WOD without letting go of the bar?


Saturday – 31 Heroes


Remember at West we will be doing the CF Total.  At North we will still be running 31 Heroes, a workout to honor 30 service members, mostly Navy SEALs, and 1 military K9, lost their lives when their helicopter went down in Afghanistan.  Teams of 2 will complete a 31 min AMRAP of thrusters, rope climbs, and box jumps.