Week In Preview, November 15th, 2020

“First move well, then move often.”

-Gray Cook



Supplement Spotlight:

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: 


Monday  –  Wendler Deadlift + Hammie Hammer-Time

Last week we had many tests in the form of the strict press, deadlift, and squat. On training day 1 we will be working from certain percentages based off our 2-rep max deadlift from last week.  Our conditioning workout for today is for quality.  The WOD will consist of many unilateral exercises that will build single leg strength. Some of the exercises include Bulgarian split squats and stagger stance dumbbell Romanian deadlifts.


Tuesday  –  Blistering Burpees

Day two will be a cardio gut check! There will be 4 rounds of burpees, rowing calories, and sit-ups in an order that might surprise you. Today’s test will be holding your composure as you crush relatively large sets of burpees. Will you crush it, or will it crush you?


Wednesday  –  Coach Rick’s Blessing

We know your lower body may have taken a beating earlier in the week. You can thank coach Rick for sparing your legs on day 3. The original workout was written for hang squat cleans. However, today we’ll give the legs a break and hone our skills on the hang power clean.  The olympic lifts in our conditioning workout will be followed up with short and spicy running intervals.


Thursday –  Wendler Back Squat +  Swoll N’ Flexy

We have a great mix of strength and conditioning in today’s workout.  The first part of class will be focused on the back squat Wendler cycle. Our conditioning gives athletes choices of either air squats or pistol squats. Athletes will also need to choose if they would like to perform chest to bar pull-ups or ring muscle ups.  It’s a great day to work on some high skill movements!


Friday –  Wendler Strict Press

We’ll continue our Wendler pressing cycle with a few sets of strict press based off of our 2 rep max from last week. Our conditioning will help you to shake out your legs with box jump overs and push press. Our goal today is timing of the push press and ensuring it doesn’t turn into the “standing bench press”.


Saturday  –  Crossfit/ Level 2

It’s seven rounds of 400 meter running intervals and 29 back squats. Let’s honor “Manion” the right way with sound mechanics and intensity! Our goal today is to pick a scaling option that will allow us to wake up on Sunday and not feel too terrible. Our workout incorporates a lot of volume on the legs so be sure to scale appropriately.


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