We believe that for general health & fitness in movement it is imperative to practice full range-of-motion, but not at the cost of losing spinal alignment. That being said our squats are full depth meaning the crease of the hip falls below the top of the knee from profile view without losing the flat back.
CrossFit WOD for Max Week Friday 12/23
1 round of BARBARA
2 rounds of MARY
3 rounds of CINDY
– no Level 2 class (go support our athletes at CFBV’s Toys For Tots), otherwise normal schedule
– normal schedule
Show up without RSVPing? Might have some bonus fitness ready for you.
Last week was still full of volume as this week would obviously be a deload for most of you celebrating the holidays. We’ll do our best to jack up your metabolism before Thursday and hopefully see that you guys are well rested to hit all the tests and maxes next week.
CrossFit WOD for Monday 11/21
establish a bench press 1RM in 15 minutes, then
3 minutes rest between rounds. 5 rounds for total time. Post time to whiteboard.
“Barbara demands roughly 3 minutes of all out work punctuated by 3 minutes of rest repeated for a total of 5 intervals. At about 3 minutes of work and a 1:1 work to rest ratio this is an aerobic interval. Though three-minute efforts reach into aerobic turf they are short enough to still have a strong anaerobic character.” – Greg Glassman, CFJ Issue 13
Barbell Club WOD – Test Week
Day 1 of 3
establish a 1RM power snatch, snatch-grip push press, and overhead squat
Kettlebell S&C WOD
Upgraded Ground Force Exploration Warm Up
Snatch Work with Swing Switches
-10 Minutes of Snatch work
– then, 5 rounds or 2/2 with swing swithes (rounds 1-3 with 1 swing switch, rounds 4-5 with 3)
Strength work Day 7: 16 swings every minute for 10 minutes
TGU or Windmill work to finish
There was news last week that they would announce the NEW location for the 2017 CrossFit Games during yesterday’s CrossFit Invitational.
After seven years in California, the new venue will be the Alliant Energy Center in Madison, Wisconsin:
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.