January 18, 2016

There is a lot of information in today's post.  Please take some time to read the entire post.  Feedback is always appreciated.

A) 5 rounds for total time of:
3 Touch and Go Clusters (Clean + Thruster) 135/95
5 Bar Facing Burpees
7 C2B Pullups
Rest 1 minute between rounds

B) AMRAP in 15 Minutes (adding 3 reps per round) of:
3 Clusters 95/65
6 Bar Facing Burpees
9 C2B Pullups
6 Clusters
9 Bar Facing Burpees
12 C2B Pullups
9 Clusters
12 Bar Facing Burpees
15 C2B Pullups
12 Clusters
15...
Score total reps.

Part B is a great representation of an open style workout.   Be careful with your hands.  Do your best to not rip.  Protect your hands if possible.  I also recommend checking out our WOD Repair Lotion products to keep your hands healthy and soft.  

One major flaw in almost all CrossFit programming is the lack of an aerobic component. CrossFit is designed around high intensity exercise, so lower intensity work is often neglected. We rarely go "long" in our workouts because it is difficult to maintain intensity.  Aerobic capacity work is a great way to build an engine as well as a great "active" recovery piece. If you have questions about this please let me know. We will have 1 or 2 workouts a week that you can do any day either in addition to your class workout or in place of your workout.  I would strongly recommend trying to add in one of these workouts into your week.  These types of workouts are also great for people looking to lose a few pounds when combined with high intensity training like CrossFit  Most of these workouts will be 30-60 minutes in duration and usually will have a prescribed intensity based on heart rate.  Do not go over the HR!  .  Normally I will tell you to keep your heart rate at or below 150 beats per minute or so.  You can either buy a HR monitor or simply work at a "conversation" pace.   Here are the Capacity workouts for the week.  Choose one or do both any day you wishEnjoy.

A) With Heart Rate of 150 BPM or less:

10:00 Row

AMRAP in 10 Minutes of:
30 Air Squat
20 Russian KB Swing 35/26
10 Situps (GHD if you desire. Talk to Jake first)

10:00 Assault BIke (Don't stand on pedals getting on/off bike)

AMRAP in 10 Minutes of:
20 Step ups 20"
20 Burpees

B) With HR @ 145-150BPM-:
AMRAP in 30 MInutes of:
200m Dual KB Farmers Carry 53/35
3 rounds
5 Pullups
10 Hand Release Pushups
15 Air Squats

I also encourage you to continue doing the ROMWOD daily.  It has become a part of my daily routine and I absolutely love it.

You also will notice we have 4 new additions to our family.  They are called Assault Bikes.  We will go over how to use them and you will soon become very familiar with them.  Please make sure to not stand on the pedals as you get on and off the bike.  The pedals are a bit fragile and these bikes costs about $1000 each, so please treat them accordingly.  I look forward to incorporating these bikes into our programming.  Please don't hate me.  In order to establish a baseline with the bikes I am writing a workout below that I want everyone to do sometime during the next week or two.  Log your score in Train Heroic under January 31, 2016 so we can retest later.

A) Peak watts in 20 seconds.  Score is peak watts divided by body weight in kilograms.

B) Average watts in 60 seconds.  Score is average watts divided by body weight in kilos.

C) 10 minute max calories.  Score total calories and average watts divided by body weight in kilos

Body weight in pounds divided by 2.2 gives you body weight in kilograms.