Announcements The Whole Life Challenge starts 1.17.15. Dont miss out on this awesome gym wide Fitness/Nutrition challenge! Late registration ends 1.25.15. We will be performing our benchmark workout on Monday 1.19.15 during normal class times. If you would like to use Body Fat as your official body measurement, make sure you schedule that with Brennen. Email tfpcrossfit@gmail to set up your BF test! New class schedule to begin Monday 2.2.15 545am CF 9am CF 10am Open Gym 3pm CF 415pm CFK (TBA) M/W 4pm Open Gym T/TH/F 530pm CF 630pm CF 730pm Specialty Classes (Oly, Yoga, Mobility) Saturday - 9am CFK(TBA) 10am CF 11am Open Gym Sunday - 1pm ErgFit and ErgCircuit (These will alternate every saturday)(4 spots for ErgFit 20 spots open for ErgCircuit There will be no mobility Thursday 1.15.15. If you are doing the WLC use this time to come have your BF tested. TFP CrossFit - CrossFit Wednesday Performance athletes will continue to perform Clean and/or Clean and Jerk work. However, we will be introducing a Deadlift program and recommending those that struggle with this movement and/or have mobility issues in the bottom position to focus here during this cycle. This is a foundational movement to life (and lifting:)! Mobility Posterior Chain flossing 10-15 Light Good mornings Barbell assisted squat, 2×60 seconds Warm-up Junkyard dog! Fitness Strength Deadlifts at the following reps: 10-10-10-8-6 Recommended: 50%-60%-65%-70%-80% FIT: Deadlift (10-10-10-8-6) Performance Strength 5 sets of: 3 Position Clean (Hi hang, Hang, 2” from floor) PERF: 3 Position Clean (Hi Hang, Hang, 2 from the floor) (5x3 ) Fitness and Performance Metcon (Time) 5 Rounds each for time: 10 Handstand Pushups or Seated Press 10 Wall Balls 20/14# 10 Pullups 10 Box Jumps 24/20 -20 min cap- Notes: One partner sprints through a full round, then switch until each performs 5 rounds. Prescribed is HSPU (kipping allowed), 20/14 med balls to 10’ line and 24”/20.” Try to partner with someone of similar abilities. Feel free to scale the reps or perform ring rows on the pullups as needed to maintain intensity. Use a ball to ensure proper depth on the wall balls if needed. Cooldown 2 rounds: :30 seconds of Hollow Rocks :30 seconds of Arch Rocks Pigeon stretch Calf stretch
Posted on: Fri, 16 Jan 2015 08:03:28 +0000
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