Workout of the Day
Back Squat Monday!
Back squat -RFH- 10-10-10-10-10
Complete as many rounds as possible in 10 minutes of:
10 Box Jumps (40/30in)
20 One-Legged Squats, Alternating
Notes–For those of who who check the blog daily, thank you! This space is meant to be for you… to keep you current on all things CrossFit (and sometimes not), as well as up to date on events and happenings around the gym. And, of course, the workout of the day! I (Linds) have been mostly in charge of the content on the blog for quite some time, and would like to start making some small changes, so you all will know what to expect and look forward to when you check out the daily post. Of course there could always be changes, as it’s a flexible thing, but here is what you can mostly expect to see each week…
Monday: Notes from Coach Max on programming for the week ahead so you are in the loop about what to expect for your workouts and why we are doing what we are doing.
Tuesday: You will hear from one of your coaches… thoughts on CrossFit and life, tips and pointers for you… anything they want to share really!
Wednesday: Member highlights… that’s you guys! This is perhaps my favorite thing to be added. Each week, I will highlight a member from our community so you all get to know and hopefully connect better with one another.
Thursday: Your questions answered. If you have questions about nutrition, lifts or movements, recovery, programming… anything related to CrossFit or living a healthy life or CFCM in general… we want to answer them, and odds are others are curious to know about these things too! Email your questions to firstname.lastname@example.org or we will also have a box in the gym where you can write and drop them.
Friday: Your usual “Link Love”… relevant articles, videos and recipes.
I hope you all enjoy it and please know that your feedback is always welcome and appreciated. We are here for you guys!
Weekly Objectives & Overview: Coach Max
Cycle 1 – GPP – (Linear Periodization) – Phase 2: September – November Overview:
We are still in cycle 1, however we have moved to phase 2. In phase 2 our programing outline and content come from my MaxFit Open Prep Template, some basic General Physical Preparation (GPP) through Goat training, muscle hypertrophy, and strength prep through 8’s-10’s-12’s as rep maxes. Our template also follows a Russian Conjugate that focuses on the Soviet Training Program. We also look at Gunthor Preparation Program which is a Swedish Conjugate Program. Lastly, we look at Clyde Hart (Hart’s Training Program) for our conditioning and monostructural outline.
August 8th to September 6th 2015 Weekly Objectives & Overview:
These workouts are designed to help build a strong gymnastic and barbell foundation for athletes of all levels and ages. It doesn’t matter what your fitness background is or if you’re an absolute beginner. These gymnastic and barbell workouts will help you to move better and be faster and stronger.
This phase and week will concentrate on developing basic gymnastic strength, with an emphasis on GOAT-like workouts letting you as a member work on what you think is weak. The phase will be relatively basic in order to develop a foundation of body control, which will support the more complex movements that come later. It will also start developing awareness of yourself and your fitness level. All of these workouts should be approached with the mindset of quality, not just speed. Slow down to do and learn the movement correctly, and only speed up after mastering the movement. That being said, also remember to statically stretch whatever you did poorly on when you took your most recent GPP test.
Have fun this week!
Snatch -MTR- 2-2-2-2-2-2-2
The doubles are not touch and go.
4 Sets of:
1:00 Handstand Hold with chest facing wall
1:00 L-Sit Hold
1:00 Squat Isometric Hold