” The two things that most influence our physical appearance, exercise and diet, share in common the fact that doing them correctly means choosing to do things that involve discomfort.”
-Mark Rippetoe
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Weekly WODs:
Monday – Squat Day + Metcon
We’re rolling into week four of our squat cycle. The weights are beginning to get heavier, but we still should not be sacrificing great positions for heavier loads on the bar. Squats are not only a great exercise to develop strength in the lower limbs, but also provide performance enhancing hormone release. We’ll dedicate 9 minutes at the end of class to a challenging burpee and dumbbell front squat sweat fest.
Tuesday – “The Cali Bear”
Our two part workout today is a CFK favorite. We’ll take 10 minutes at the beginning of class to establish a complex of clean deadlifts and power clean and jerks. In today’s conditioning we’ll be ripping the bar off the ground every 30 seconds for twenty minutes as we perform a moderately heavy clean and jerk. We’ve done this workout quite frequently in the past so make sure to look up your scores in wodify.
Wednesday – Perfect your Pull
We’ve got lots of gymnastics movements in store for day 3. We kick today’s workout off with a skill session dedicated to kipping pull-up development. In our workout we’ll apply the skills we learned during our skill work. We’ll be tackling a triple AMRAP of box jumps, kipping pull-ups, chest to bar pull-ups and running intervals.
Thursday – Simon Says
You’ll either love or hate your coach after the warm-up, but at least you’ll be warm. We’ll play the CFK’s edition of “Simon Says” at the beginning of class to prepare for our 30 minute conditioning EMOM. Our workout will tax the lungs and the core as we crush bike calories, slam balls, Russian twists, and hand-release push-ups.
Friday – “Isabel”
We’ll prime the shoulders for today’s snatch-fest with a heavy three rep power snatch at the beginning of class. We’ll immediately de-load our barbells and, prepare to go to war with “Isabel”. There is no time for breaks in this fast paced snatching workout. Athletes will perform 30 snatches for time at 135 pounds for the guys and 95 pounds for the girls. Athletes can opt for quick singles during this workout or try 6 quick sets of 5 Touch-n-Go snatches.
Saturday – Drop and Give Me 50
We decided 50 reps of just about everything under the kitchen sink would be acceptable for your weekend workout. Our chipper workout for regular crossfit and level 2 will have athletes working their way through double unders, wall balls, kettle-bell swings, box step-ups, up-downs, and sit-ups. Level 2’s class will incorporate muscle up skill work and a pistol perfection section.
Saturday – Burn
Our quick burner workout for the weekend will consist of plate ground to overhead, bike calories, and box jumps. We have a short time domain workout, and our goal is to go directly into plate ground to overhead after crushing an intense calorie interval on the bike.