I’ve learned another new thing! In an interview with Ben Bergeron, big name in CrossFit, I learned that we don’t practice enough on movements. Practice is very focused work on technique with light loads and low heart rates, working towards perfection. According to Ben we should be spending 45% of our time in the gym on this! The other 45% should be on training, which is increasingly heavier weights, more intensity, increased heart rates and trying to be better for another day. Only 10% of our time should we be looking at what someone else did on the wod and doing whatever we can to beat them. That is competition. If we back off trying to “win” and focus on our technique, we will make more gains in the long run with less brute effort.

Therefore, we are going to change some of our warm-up practices to include real “practice”. I expect everyone to run, row, jump rope or bike to start muscles moving and to increase heart rates and get “warm”. Then I want everyone to work on the skills I put on the board for about ten minutes. If you focus on trying to get these skills perfect, you should see improvement in your wods fairly regularly. The wods are going to be training sessions that make you better for tomorrow and everyday after. Don’t try to figure out who you can beat. Rather see how perfectly, then quickly, you can move! This will be proper technique done at high intensity, for you. That’s what will make you fitter!

MONDAY 6-19-17
Strength WOD: Power Clean
3 reps x 5 sets
For time:
5 Deadlifts (225,155)
100 Meter Run
5 Deadlifts
200 Meter Run
5 Deadlifts
300 meter Run
5 Deadlifts
400 meter Run
5 Deadlifts
300 meter Run
5 Deadlifts
200 meter Run
5 Deadlifts
100 meter Run

TUESDAY 6-20-17
5 Rounds for time:
3 Atlas Stone Shouldering
6 Tire Flips
9 Sandbag Cleans (50,40)
12 Sledge Hammers

4 Rounds for time:
15 Overhead Squats (95,65)
20 Toes-2-Bar
25′ Handstand Walks*
*scale for HS Walks, toes on box in pike position, hands on floor, move half way around the box in one direction and half way back in the other direction

THURSDAY 6-22-17
Strength WOD: Bench Press
5 reps x 3 sets
AMRAP in 11 minutes:*
5 Deadlifts-unbroken (315,215)
18 Wall Balls (20,14) to 10′,9′
17 Bar over Burpees
*aim for 3-4 rounds

FRIDAY 6-23-17
In 12:00 total for reps:
1 min Double Unders
1 min DB Snatches (50,35) 1 arm
2 min Double Unders
2 min DB Snatches
3 min Double Unders
3 min DB Snatches

SATURDAY 6-24-17
Open Gym from 8 to 10am

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