Fernando and Tanya
Warm Up/Mobility
Gymnastics/ Skill
OTM 6
8-10 Max height jumping squats (Even)
5-10 HSPU’s*Kipping* (Odd)
Or
Oly
Clean Warm Up
(Cpull+HH+H)
(1+1+1) x 3
Clean
3×3
Conditioning
“Shake N’ Bake”
AMRAP 10
6x Burpee Pull Ups
12x Med Ball Cleans
18x Med Ball Slams
Rest and recovery
I love seeing all the PR’s and new milestones in a few short months. Now that we are inside and on full schedule you guys may be tempted to workout everyday. I know you guys are excited about this programming and you should be! However, we must be smart about our training. Proper rest and nutrition is so important. Yes, you must sleep 8 hours a night and eat well balanced meals. But this talk is more about “how much should I be working out?”. Everyone has unique schedules and also have varied tolerance levels. The general rule is 3 days on with one days rest but this does not work for everyone. Some do a 5 days on 2 days off. Regardless of the type of rest cycle, you must have one. Training seven days a week does not yield positive results. Your body demands rest and recovery to properly grow and hold those gains you worked so hard for. You may see a WOD or pre Metcon lift you really want to do. Its ok, it will come around again. And you can also make up anything at Open gym. Once the backspace is complete, you can come in and work on stuff as long as its not in use. Just because your on a rest or recovery day does not mean you cant come in to the box. You are always welcome and highly encouraged to come in and work mobility and active recovery. Active recovery can be anything from a nice and easy row , to walking the Rail Tail. If you ever need advice don’t hesitate to ask us. We are here for you!We always encourage a very social and supportive environment here at CFRT. We don’t only workout together, we hang out and do social events together. We share in our everyday achievement’s and support each other in our failure’s. We are not just a strong fit community, we are a family!
Fernando and Tanya
Warm Up/Mobility
Gymnastics/ Skill
OTM 6
8-10 Max height jumping squats (Even)
5-10 HSPU’s*Kipping* (Odd)
Or
Oly
Clean Warm Up
(Cpull+HH+H)
(1+1+1) x 3
Clean
3×3
Conditioning
“Shake N’ Bake”
AMRAP 10
6x Burpee Pull Ups
12x Med Ball Cleans
18x Med Ball Slams
Rest and recovery
I love seeing all the PR’s and new milestones in a few short months. Now that we are inside and on full schedule you guys may be tempted to workout everyday. I know you guys are excited about this programming and you should be! However, we must be smart about our training. Proper rest and nutrition is so important. Yes, you must sleep 8 hours a night and eat well balanced meals. But this talk is more about “how much should I be working out?”. Everyone has unique schedules and also have varied tolerance levels. The general rule is 3 days on with one days rest but this does not work for everyone. Some do a 5 days on 2 days off. Regardless of the type of rest cycle, you must have one. Training seven days a week does not yield positive results. Your body demands rest and recovery to properly grow and hold those gains you worked so hard for. You may see a WOD or pre Metcon lift you really want to do. Its ok, it will come around again. And you can also make up anything at Open gym. Once the backspace is complete, you can come in and work on stuff as long as its not in use. Just because your on a rest or recovery day does not mean you cant come in to the box. You are always welcome and highly encouraged to come in and work mobility and active recovery. Active recovery can be anything from a nice and easy row , to walking the Rail Tail. If you ever need advice don’t hesitate to ask us. We are here for you!We always encourage a very social and supportive environment here at CFRT. We don’t only workout together, we hang out and do social events together. We share in our everyday achievement’s and support each other in our failure’s. We are not just a strong fit community, we are a family!
Clean: work to 75#. I keep landing on my toes
“Shake n bake” – 4+5. 14#, jumping half PU until Mike added an extra plate.
Great morning! Thanks Mike and PJ!
Clean – 150#. Felt great and could have done more but want to build strength back up. Thanks for the coaching Mike and PJ.
Shake and Bake – 3+18. That sucked. Need to get my cardio back!
Great work by everyone today. Way to push through.
Clean work
135-155-175.
I felt great. I definitely could have gone heavier but I think focusing on my positioning and technique with the lighter weight was the right approach today.
Shake n’ bake
4 full rounds.
Good fast paced workout. I like it.
Absolutely is the right approach Chris!
You looked really comfortable with that weight, Chris. Great job this morning.
Got 3 + 13 on Shake N Bake!!!! Used the 20# Medball, definitely need to work on my mobility in squats & feeling really good!
Had a lot of fun working on the cleans, got up to 185#(1 rep) which matches my PR! Just need to work on the pull and not using my arms to muscle it up! Continual improving at CFRT!!!! Awesome job Kate & Sam!
Clean-105,115,125
Need to work on my full squat clean. Still not comfortable with it.
Shake & bake- 3+1 (14#, jumping kipping pull-ups)
That sucked.
Great class tonight! I swear I’ll understand whats written on the board next time Mike!
Took Coach Mikes advice and rested the body today. I did manage to fit in the Elements class though, which by the way is OUTSTANDING!!! Thanks Coach Sarah for all the great instruction. Even though I’ve been doing crossfit for the last year it helps to get rid of those bad habits. Looking forward to the 5am class tomorrow!!!
Thanks for that Phil! You guys are such a great group! Everyone is moving well and taking ques. It really is a lot of fun for me to coach you all!
I took the gymnastic route today:
10 HSPU with a 1″ deficit for the first two sets, then 3″ deficit on the last round (thanks, Mike…)/10 Jumping Squats
“Shake n’ Bake”: 3+14 with a 20# med ball. Thanks for WODing with me, Sarah! As always, big THANK YOU to Mike for the push!! 🙂
Fun wodding with you again Michelle! Thanks for convincing me to get it done earlier than planned 🙂
175# clean
Felt pretty good about it. I haven’t really done heavy cleans with nanos on so felt a little different moving the feet around.
Spider Monkey
4 +10
20# med ball
What was worse? Being out of breath or the burnnnn from the med ball clean.
Outstanding effort today everyone. A WOD like an AMRAP 10 is easy to skate through while only gaining minimal stimulus. NO ONE today did that, everyone decided to take it up a notch at the end and that will reap big rewards! That mental game is so important and you all are definitely developing that nicely! Keep it up Rail Trailer’s!
Vegetative rest day. Lacrosse ball to the foot under my desk today at work. Rolled out while watching The Dark Knight Rises for the 200th time. In addition to mobility, just getting mentally prepared for competition Saturday. Running through my events mentally over and over again.
Great work everyone! Solid day at CFRT!!!
I did my first handstands ever today so I am pretty happy about that! Can’t wait to do more! And for Shake N Bake I got 3 rounds and 4 in the med ball cleans with a 14# ball. Thank you for all of the help with the handstands Coach Sarah!! And for the awesome elements class!
So happy to see you nail those handstands today Sam! Such a fast learner! Awesome job 🙂
3xClean: 115, 125, 130
3+30 with pull-ups from a 45 lb plate