WOD for Thursday, 1/15/15:
EMOM for 16:
ODD: 5 deadlifts (80%)
EVEN: 20 double unders
January 2015
WOD for Wednesday, 1/14/15:
3 rounds:
8 squat snatches (145#/100#)
50′ handstand walk (20 handstand push-ups)
25 GHD sit-ups
OPTIONAL gymnastics work:
EMOM for 10 minutes:
1 legless rope climb (use legs if/when necessary)
WOD for Tuesday, 1/13/15:
10-20-30
kettlebell swing (70#/53#)*
box jumps (24″/20″)
calorie row
*if at any point the kettlebell hits the ground before the set is finished, do 10 burpees
OPTIONAL positioning work:
5×5 jerk grip overhead squat (135#/95#)
**rest 90 seconds between sets
WOD for Monday, 1/12/14:
12-9-6
squat clean thruster (155#/105#)
ring muscle-ups
(10 minute cap)
OPTIONAL post-WOD skill work:*
3x ME sets of double unders (if you get less than 20 unbroken in an effort, the set doesn’t count)
*a quick note about some programming changes you’ll be seeing over the next few months:
With the Games season quickly approaching, I want to give those of you who are are interested the opportunity to have some extra work to do that will better prepare you for what’s ahead! Some of these elements include some time caps for “task priority” WODs that will help maintain intensity, extra strength and/or skill work, and various other elements that will hope help you relieve that “itch” I sense many of you have to make sure you are as confident as possible!
One thing to keep in mind about programming and preparing for competitive CrossFit is that it’s a bit like playing “Wac-a-Mole.” Sure, you can hit one area of your fitness that needs improvement, but others tend to pop up just as quickly! This feeling is completely natural, but be VERY cautious about making sure you’re giving equal energy towards recover (hydration, nutrition and sleep) as you are towards your training! Symptoms of overtraining don’t hit you all at once. Rather, they sneak up on you over the course of months, which at that point it also takes months to recover and be back to normal!
Also, notice that I put OPTIONAL! If you are someone who doesn’t have any desire to compete, then there is no need to do anything beyond the normal class WODs! Feel free to let me know if you guys have any more questions!
New CFA Programming Phase… Read More »
WOD for Friday, 1/9/14:
3 rounds:
AMRAP for 2 minutes:
3 muscle-ups
3 power cleans (205#/120#)
rest 2 minutes
CrossFit is growing. FAST.
And with that growth, there is more variety and there are more options offered by gym owners who are hoping to break into the CrossFit market. While more competition refines the business’ towards what it is that the consumer wants, what many ask for (and eventually get) ends up hurting the affiliates and athletes alike. I believe that the concept of having “open-gym” in CrossFit affiliates does just that.
For example, when illness strikes, we first ask if we can medicate and cure it on our own. If we don’t feel like this is the case, we seek out a doctor or certified healthcare professional for help.
Wouldn’t we think it was strange if one of those professionals decided that instead of giving us the proper guidance they are trained to provide, that this person simply unlocked the medicine cabinet and told you to figure it out on your own?
I think you and I both would think this is odd. Either this person is lazy, mainly motivated by profit, incompetent, or doesn’t feel confident that their services are valuable enough to intervene in your pursuit of becoming healthy again.
This analogy isn’t perfect, but I believe the main similarities speak towards truths that need to be addressed. What’s to stop an inexperienced CrossFitter who saw a video on YouTube of Regional level athletes doing:
21-15-9
deadlift (315#/205#)
box jumps (30”/24”)
…and decided they wanted to load up the barbell and give it a try?
No guidance on mobility, technique, scaling…nothing.
Many athletes who may utilize access to a facility like this may have enough experience to function and even significantly improve their fitness. But what do Michael Jordan, Muhammed Ali and Tiger Woods all have in common? They have all had coaches. While most of us aren’t in contention for that sort of success, I believe we all want to see improvement in the areas of life that we are giving a significant amount of time, energy, and finances to pursue.
At CrossFit Abilene, we believe the coaching we provide is so beneficial, there isn’t a time in our gym where you are allowed to go without it. Not only that, our coaches love it so much that we hate to pass up an opportunity to be involved in and contribute to your fitness journey! We aren’t motivated by doing things that will make us a quick buck, we’re motivated by making sure YOUR best interests are on the forefront of every decision we make.
All that to say, we love you guys! Bring on 2015!
-AW
Why CrossFit Abilene Doesn’t Do “Open-Gym” Read More »
WOD for Monday, 12/2/14:
20 overhead squats (135#/95#)
20 box jump overs (30″/24#)
15 overhead squats
15 box jump overs
10 overhead squats
10 box jump overs
5 overhead squats
5 box jump overs