CrossFit Tri-Cities

Free Intro to CrossFit today at 10am!

TEAM WORKOUT

In Teams of two perform as many rounds as possible in 20 minutes of:

-5 Pull-Ups
-10 Broad Jumps (6′/5′)
-20 Kettlebell Swings

While one team mate works for a max number of rounds, the other must complete a 200 meter run.  Upon returning from the 200 meter run, they will pick up where their partner left off to knock out as many rounds as possible, while their team mate runs.

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FRIDAY FUN!

Don’t forget! We will be having a make up for anyone who missed the CrossFit Total tomorrow at 9am.

STRENGTH

Weighted Pull Up 3-3-3-3-3

• Try to increase weight (or if scaled, try to decrease assistance) each set
• Rest 2-3 mins between sets

or

Make Up your 3RM Front Squat or Max Effort Broad Jump

CONDITIONING

3 x 25 Unbroken American Kettlebell Swings (M:55/W:35)

• 1 Minute Rest between sets

or

Make Up your CF Open or Sprint WOD

DON’T FORGET ABOUT OUR FREE INTRO TO CROSSFIT CLASS TOMORROW AT 10AM!!!

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Write it down…Part 2

So a few weeks ago I wrote about the importance of recording your workouts.  It has come to my attention that not many of our members are using a great resource…

Beyond The Whiteboard

Beyond the Whiteboard is an online workout log.  I have been using it for over 3 years and I have over 850 workouts logged.  I can keep track of my weights for strength stuff, my times for conditioning WODs, skill work, whether I did the WOD RXd…basically anything you can think of.  On top of all of that you can use it as a meal journal if you’d like and you can also record things like how you slept, how you feel and even do weigh-ins and body fat percentage updates.  It is a huge resource that many are neglecting.  It’s also super easy to compare past workouts instead of flipping through pages upon pages in a written journal.

Check it out and if you aren’t already registered there, request a registration from us and we will get you set up.  The cool part is that we post our workouts there daily so all you have to do is put in the weights you used and the time you got and it is all done.  If you’re a Facebook user you can even post your WODs to Facebook so everyone of your friends can hate you (um, I mean see how in shape you are becoming!).

Hopefully this will simplify things for some!

-Coach Eric

Strength/Skill

Back Squat per program

Conditioning

AMRAP in 7 Mins:

• 7 Kettlebell Swings (Heavy, M:55-70/W35-55)
• 5m Bear Crawl
• 5m Broad Jump

*Compare to 10/11/2011

Auxiliary Work (if time allows)

Plank Hold

• Accumulate 4 Mins in any plank position (prone, left or right side)

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