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: 


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.


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.


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.


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.


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.

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.



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.

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



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.

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



 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.

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