Tuesday, October 11, 2016

Too much wind and rain this evening. Hope everyone is staying safe out there. 

Had a ton of fantastic work this weekend with our CrossFit Total. Don't forget to fill up that PR Board we have up on the wall. If you still want to get your total in we can get you to hit in class tomorrow. This week will be a de-load week for our strength cycle before jumping back into it next week with our new 1 rep maxes sorted. 

From there, after the next 4 weeks of work, we'll be getting into an Olympic Lifting cycle. That will take us from November into December. Once December starts winding down we'll get into a full on conditioning piece leading up to the open. 

Strength

Back Squat

  • 5 @ 40%
  • 5 @ 50%
  • 5 @ 60% 

Just keep it light this week with your movements. We'll still hit a good piece of conditioning, but we want to give your body a bit of a break before we get into the heavy numbers again. We'll take 10 minutes to get into this before the next part. 

Conditioning

Death by WBS & KBS

  • Minute 0: 2 WBS
  • Minute 1: 2 KBS
  • Minute 2: 4 WBS
  • Minute 3: 4 KBS
  • Minute 4: 6 WBS
  • Minutes 5: 6 KBS
  • ...

And so on and so forth. Little twist on the original death by... plan where we are jumping up by 2 reps each set of work. Choose a weight and height that will challenge you, but something you can do. This could go on forever so there will be a 20 minute time cap, which puts you to 20 WBS and 20 KBS. If you get there that is amazing. If you don't get there you will stop where you couldn't complete the required reps within the minute. For example if you get to minute 14 can you can't complete all the wall ball shots within the minute you will stop and that minute will be your score. 

- Team 782