RX THE WOD

As our box introduced level testing and a competitor class, we now have a better definition and targets for our training. More importantly, we know what Level 1, 2 and 3 fitness actually looks like. At least for our gym.
The competitor class will be for Level 3 athletes only, but for now all L2’s are allowed.
It is to motivate us (L2’s) to step up. So we will. After a few months only those who pass the L3 (Red Band) test can stay in this team. It is strangely motivating and scary at the same time.

The Red Band standards are as follows, with my target maxes for each movement.
I have to finish each split within those timecaps to have a shot at the band.
Many practice days to come…
20 min cap
– 2000m row    [7:45]
– Broomile        [7:45]
– 55 pull-ups     [3:45]
8 min cap
– 10 C&J at BW           [3:30]
– 10 OHS at 75% BW  [3:30]
4 min cap
– 55 burpees [3:45]

WOD
Practice test for burpees and pullups
– 55 burpees – pass at 3:34
– 55 pullups – pass at 2:55

How many grown-ups you know who play Lacrosse, field hockey, football and other varsity sports promoted by the school system. Like, really. You and your friends, colleagues just heading out for the afternoon into the local ballpark? Not likely. I think part of the adult-onset health problem in this country has to do with the choice of sports. I think team sports have great social, team building values and may even help with college scholarships, but they do not build lifetime habits of fitness.

Therefore team sports should always be augmented by more sustainable, higher intensity activities from tennis, lifting, swimming, short endurance to (of course) CrossFit. No, golf does not count, even if it is a lifetime sport.

Many competitive athletes in our gym returned to active fitness after years or decades of downtime, searching for the right sport. Let’s hope our kids will just grow up being well rounded athletes and never stop their sport.

Strength
Snatch Balance 145

Metcon
Team WOD – 14 min max
Rotate teams of 4 at stations
– max unbroken chest to bar
– max unbroken ring push-ups
– max unbroken front squats 135lbs
– max unbroken shoulder to overhead 135lbs
[450 reps]

CFDV’s Lean Life Challenge focused on several habits over its 5 weeks. Each habit is practiced consistently for a week before another habit is added. By Monday we’re stacking 5 habits and it accomplished 2 big things beyond eating clean:
– get 1-2 hours of daily extra focused time on things like mobility and skill work
– massively reduced wasted time on TV and other distractions

I noticed 3 clear measurable results already and it is only 4 weeks in:
– Several max lift PRs shattered (C&J by 20 lbs, deadlift by 10lbs)
– Much better MetCon performance despite limited sugar in the system
– Super fast recovery (ability to go 6-7 days every week with full recovery)

Sticking with the habits beyond the 5 weeks, of course, is key to improving on these.

MetCon
AMRAPs in 15 minutes:
7 rounds of
– 7 thrusters 95lbs
– 7 sumo deadlift high pulls 95lbs
then in remaining time
max bar facing burpees
[139]

Cash-Out
– 1 mile hill run

photo credit – Keith Winship