“My father gave me the greatest gift anyone could give another person, he believed in me.” — Jim Valvano
Happy Father’s day to all the wonderful dads! May you have a relaxing day full of grilling and sunshine before it’s back to the grind!
In the spirit of dads and other things CrossFit, here’s a recent video from CrossFit Media. The CrossFit Journal has a ton of great resources both in print and video and we will be sharing more of these from time to time. Much of it is informative, but a lot is also very inspirational about the changes that CrossFit can make in people’s lives. We shared a video of Athena Perez on our Facebook page earlier this week and her journey of starting CrossFit when she weighed over 400 lbs. This video is about Junior Smithen who is fighting type 2 diabetes with CrossFit. Check it out at this link.
The Week
Monday – Figawi
This 18 min AMRAP will have you running, rowing, doing chest to bar pullups, and hitting some heavy dumbbell snatches (70/50). We looked up the name of the workout, which comes from an informal boat race in Nantucket, but will apparently have you questioning where you are…
Tuesday – Squat Day
First official week in our squat cycle! If you tested a heavy set of 5 last week, this week you will drop down to 75% of that number and do 5 sets of 5 squats at that weight. Each week we will add 5 more pounds and do the same thing until week 6, then we’ll retest and start over!
If you did not test last week, that’s okay! We’ll most likely use today to find a moderately heavy weight to begin with and still do 5 sets of 5 reps.
The goal here is volume accumulation. The weight should be challenging, but it doesn’t have to be exactly anything. Focus on quality squats that are controlled down and fast back up.
Wednesday – Floor It
We’ll start the class practicing some sumo deadlifts. This is a slightly different stance, but still very applicable to real life. Today will not be a focus on heavy weight, but instead we will take the first 4 minutes of 12 to find a speed weight. This is a weight that moves as fast as an empty bar still. The goal is intensity in the lift. Once we find that weight we’ll stay there for the remainder of 12 minutes for 3 reps every minute.
And if you loved the lunges a couple weeks back, get ready for this one! Every 4:00 lunge 100′, followed by 15 deadlifts and a 200 m run. Feel those glutes get activated!
Thursday – Schlitz
Four rounds of 400 m run, 4 ring muscle-ups, and 40 double unders. Your muscle-up scale today will be pull-ups and dips. This workout does have a lot of technical elements, but it is meant to be performed fast and unbroken or in small sets.
Friday – Crow’s Nest
Start off with a heavy set of 3 on front squats. After that you have two 5 min AMRAPs. Both are 15-12-9 of kettlebell swings, fronts squats, and calorie rows. If you complete 15-12-9 in 5 minutes, start over! There is a 5 minute rest before starting the second 5 min AMRAP. Same reps, same movements, lighter front squat.
Saturday – Baker’s Dozen
Teams of 3 today. This one goes up and down, up and down. 600 m run, 60 box jump overs, 60 power cleans, 60 toes-to-bar, 60 push jerks, 60 box jump overs, another 600 m run, then do it all again with a lighter barbell. End with a 600 m run.