September 3rd: Struggling with A Movement?
Just a reminder to all you CFWS’ers that if you are having a hard time with a particular movement, you can do 2 things to spend some extra time working on it. First, you can check out the “Element Class” Schedule online as we post what movement we are going to teach each class. If you are struggling with your deadlift etc, check out the class times to see when we are teaching it and come join in. The “elements class” spends more time on teaching the technical portion. Rather than 10 minutes, we take a good 20-30 minutes. Secondly, you can book a skill session with us. This session is included in most of the CFWS membership packages. The skill session is a private session where you work one on one with a coach on a specific movement. We hope this will give you some more options to learn and improve whatever movement you are struggling with.
One last reminder that we are open Monday, September 6th. We will be having one class at 4:30pm. Have a great weekend everyone!
Strength:
Deadlift 6×3
WOD:
50 Air Squats
30 KB Swings (16kg/24kg)
4 rounds for time.
September 2nd: Fall Challenge
CFWS is holding a Fall Challenge. We will be taking on “Fight Gone Bad”! Check out the class schedule online for all class times when we will be holding this WOD. We will be setting our baseline scores the week of September 13th to 19th. We will be holding FINALS on Saturday, November 6th so check it off on your calendars. For more details click here.
Technical:
Hollow Rock/ Arch Rock
WOD:
Run 400m
25 Toe To Bar
Run 400m
25 Knee to Elbow
Run 400m
25 V-sits
Run 400m
25 Hollow Rock/Arch Rock
Run 400m
Ring L-sit leg raises
For time
September 1st: Crossfit Football
This last week we tested the “Crossfit Total” in all our powerlifting classes. We were really stoked to see how far all of you have come. It was nice to see many of the women surpass 200lbs, and the men 400lbs, in their deadlift! Starting next week we will be doing another 6 week series in the Powerlifting classes and then testing the “Crossfit Football Total.” This series includes 1 rep maxes in the Power Clean, Back Squat, Bench Press and Deadlift. Check the online schedule for the CF Football Total Dates.
Technical:
Manmakers
WOD:
12 Manmakers (20lbs/30lbs)
10 Weighted Lunges (each side)
AMRAP 20 minutes.
August 31st: Long Weekend Monday Schedule
Monday, September 6th is a holiday. We will be holding the 4:30pm class only. If you want to come train with Head Coach, Dieter of Semi-Weightlifting Club, he will be here also on Monday at 6pm teaching the lifts. CFWS Members $15 and non-members $25. All proceeds go to the Semi Club so the kids can go compete internationally. It is a great cause and you get some great coaching.
Max Effort:
Kipping Pull ups. How many can you do without stopping
Technical:
Sumo Deadlift High Pull
WOD:
15 Sumo Deadlift High Pull (65lbs/95lbs)
12 Ring Dips
5 rounds
August 30th: Yoga For Crossfitters
This fall we will be introducing a “Yoga for Crossfitters” class at CFWS. Ask us for more details at the gym.
Strength:
Snatch Balance 5×3
WOD:
21 Turkish Get Ups (25lbs/35lbs)
50 Double Unders
15 Turkish Get Ups
50 Double Unders
9 Turkish Get Ups
50 Double Unders
For time.
August 29th:Thruster
Strength:
1rep max thruster
WOD:
30 weighted lunges (20lbs/30lbs)
20 weighted sit ups
10 clapping pushups
AMRAP 20 minutes
August 28th: Squat and Pull
A couple of you have mentioned that your hands are ripping when on the pull up bar. Besides using a pumice stone to shave down your blisters, you may also need to keep your hands from becoming dry. Lotion tends to suck the moisture out your hand and when your hand is dry that is when it rips. Hand salve is a much better tool to use and helps keep your calluses moist. Burt’s Bees hand salve is good. And I am sure there are other hand salves that might work for you too.
WOD:
Run 400m
50 Squats
15 L-Pullups
5 rounds for time.
August 27th: Sweet Friday
Strength:
Back Squat 3×5
WOD:
5 HSPU
20 Unbroken KB Swings
AMRAP 15 minutes
August 26th: Chipper
WOD:
50 double unders
50 box jumps
50 toe to bar
50 burpees
50 abmat sit ups
50 jump lunges
50 good mornings
50 double unders
For time
August 25th: Sleep and Training
Sleep is one of the key components in your health and fitness. Not getting enough sleep can effect your ability to think clearly and most importantly, your performance in the gym. When you don’t get enough sleep you can feel it! You feel lethargic and indecisive, and your recovery after workouts goes down. Some things that may help you get a better sleep is a dark room. If your room feels light with the blinds closed, pin a blanket up over the window to make it darker. Music is great, however AC/DC is probably not going to help you relax. Spa music or outdoor sounds like waterfalls ( I know it sounds cheesy, but try it) it will help you mellow out. Get rid of any gadgets that emit light, like your dvd etc.
Strength:
Push Press 5-5-3-3-2-1-1-1
WOD:
500m row
5 x
Rest as needed between sets