February 1, 2016

Open Workout 14.3

A) AMRAP in 8 minutes of:
10 Deadlift 135/95
15 Box Jump 24/20
15 Deadlift 185/135
15 Box Jump
20 Deadlift 225/155
15 Box Jump
25 Deadlift 275/185
15 Box Jump
30 Deadlift 315/205
15 Box Jump
35 Deadlift 365/225
Score total reps

Remember these workouts are meant to be hit with extremely high intensity.  Be safe and have fun.  I strongly encourage you to take the time to do ROMWOD daily if possible.
Optional ROMWOD is 21 minutes

The CrossFit Open starts February 25.  If you are not familiar with the Open you can learn about it by clicking HERE or talk to a trainer if you have questions.  The Open is FUN and is for EVERYONE.  You will see difficult movements in the open such as muscle ups, handstand pushups and chest to bar pullups, but there is a scaled division that makes the Open accessible to virtually the entire world.  This week we are doing an Open workout everyday so you can get a feel for what the workouts are like.   To see all previous Open workouts HERE.


Due to the popularity of the aerobic capacity workouts I will now be programming 3 per week.  These can be done anytime.  Workouts will be written on a small whiteboard on the garage door next to the retail area.  Please remember the reason behind these workouts.  These are meant to compliment high intensity CrossFit workouts, NOT to completely replace them.  Some people think that longer is better.  This is false and a common error people make.  High intensity exercise is the best form of exercise.  If you came last Thursday and did that "easy" 4 minute assault bike workout you know what I am talking about.  That was only 4 minutes of high intensity work, but most people likely experienced an elevated heart rate for many, many hours following the workout.  The recovery period following high intensity exercise is where the fat is burned.  If you have 4 hours a day to burn you can spend hours and hours each day doing low intensity exercise or you can maximize your time and do mostly high intensity exercise and still get the benefit of low intensity fat burning.  Or you can do a little of both.  That is my recommendation.  Rant over. 

This weeks Aerobic Capacity workouts:
A) 4 Rounds
3:00 Row
3:00 Turkish Get up 35/26
3:00 Assault Bike

B) 6 Rounds
250m Row
20 Situps
5 Wall Walks
1:00 Plank Hold

C) 5000m row or 10 mile bike
complete 5 burpees every 500m or 1 mile