WOD: FRIDAY, AUG 29, 2014

REMEMBER - NO FRIENDS FRIDAY. INSTEAD, WE WILL HAVE OPEN GYM AT 7PM.

WE WILL RESUME FRIENDS FRIDAY ON LAST FRIDAY OF SEPTEMBER AND EVERY LAST FRIDAY OF THE MONTH FOLLOWING

THE FINESSE FRIDAYS WILL START ON SEPTEMBER 12, 2014 AT 7PM.  REMEMBER THIS CLASS IS NOT ALL ABOUT GYMNASTICS, IT WILL TEACH BASIC BODY POSITIONS FOR CF GYMNASTIC MOVEMENTS AND ALSO SKILL EFFICIENCY SUCH AS, BUT NOT LIMITED TO, PISTOLS, ROWING, KB SWINGS, BOX JUMPS, ETC.

 

FIX IT FRIDAY

MOBILITY - SHOULDERS


Just a reminder: the new programming is written to help you get the best overall experience and results when you do a category "as written."  It can be modified as needed and is not meant to be set in stone. Keep in mind to not get caught up in the weight in this programming.  The lighter weight is most likely lighter so you can focus on the other area of the wod.  For Example:  If a wod has pullups in it and you cannot do Rx pullups - you should go with the lighter weight to put forth more energy and strength toward the pullups.  So if the weight seems light in a lower category, just go faster (CrossFit is about intensity anyway), and make the pullups harder (use less bands which in return causes you to pullup heavier weight -- put the weight in the workout where it will be most beneficial).  Please ask questions if you are unsure so we can help you progress as an athlete the way you should.  Last but not least......Food for Thought:  You will only impede your progress by continuously trying to do the Rx weight in a workout which you cannot in its entirety Rx.


CONDITIONING WOD

Rx/Advanced/Intermediate

FOR TIME

3 Rounds of

30 Air Squats (CF Open Standard)

2 Rounds

11KB Swings Rx=55/35, A=45/25, I=35/18

12KB 1-Arm Shoulder to Overhead Rx=55/35, A=45/25, I=35/18

Then

Finish with 30 Air Squats (CF Open Standard)