WOD

Thursday

Dynamic Warmup

A) Conditioning: E3MOM for 8 Rounds

Complete: 10/8 cals Row + 10/8 cals Bike + 25 Doubles

B) Accessory: Grip Strength

Peg Boards: 5 sets of 10-15 sec hold *1 min rest between

or

Bar or Ring Hangs: Same as above

C) Gymnastics Skills or Mobility Work

Wednesday

Warmup-Complete: Hip Circle Bands, Goblet Squat Holds, Light Bike, Squat Bar

A) Back Squats

8@55% 1RM, 6@65, 4@75, 2@85, 1@90+ then, max reps @75%

B) Accessory: Bent Over Barbell Rows and RDL’s 5×15/each *Increasing sets

Tuesday

Warmup: 3 Rounds Not For Time

5 Hang Power Snatch + Hang Power Cleans (Bar) + 5 Beat Swings + 3 Pull ups + 3 T2B

A) Open 16.3

AMRAP 7

10 Power Snatch (75/55)

3 Bar Muscle Ups–3 C2B Pull ups +5 Jumping Pull ups

*Rest 15 mins

B) Open 13.4

AMRAP 7: Climb the ladder 3-3, 6-6, 9-9…etc

3 Clean and Jerks (135/95)

3 T2B

Warmup: Complete-

500m row + .5 mile bike + 30 Doubles + 20 Box Step Ups + Warmup Devils Press and HSPU

A) Mix Up Monday

From 0-12 mins on the clock, AMRAP 12

Max Distance Row *E2MOM 10 Burpees Over Rower

*Rest 3 mins then,

From 15-27 mins on the clock, AMRAP 12

Max Distance Bike *E2MOM 4 Devils Press (50/35) + 4 Box Overs w/DB (24/20)

*Rest 3 mins, then,

From 30-45 min on the clock, AMRAP 12

Max Double Unders/Singles *E2MOM 5-10 HSPU

Sunday 

Open Gym 9am-11am

SaturdayTBA

The Open will be here in no time. Nine days to be exact. Let the fun begin!!!

Now that the Open is here Monday, Tuesday, and Wednesday will continue being a normal training day. On Thursday, we will be doing more of an active recovery day. We will focus on mobility, skill work, and conditioning so that we will be ready to go on Fridays during Friday Night Lights. We will still have normal classes at 5:15am, 9am and noon on Friday but the workout will be the Open workout. If you can’t make it during Friday Night Lights you can do the workout during those classes as well. There will be no afternoon classes on Fridays as we will be running the Friday Night Light heats starting at 4:30pm. Once they announce the Open workout on Thursday night I will start getting a heat sign up ready to post at the gym on Friday morning. You can come in during normal hours to sign up for the heat you want to complete the workout in. We will open the doors around 4:15pm and the first heat will begin around 4:45pm and go until everyone has finished. If you can stick around and cheer everyone on that would be great. This is a great time to invite friends and family to the gym to meet everyone and see what you do everyday.

The Open is probably my favorite part of the year. This year our Intramural Open will be the Battle of the Classes. Join your classmates on an Intramural team and complete against the rest of the classes. It’s a party every Friday!!! To read more about the Intramural Open and see the scoring details please see the post in our CrossFit 217 Members page on Facebook.

If you are not a current member but would like to do the open with us you can pay for month membership and train at the gym with us throughout the week or just pay for an Open Membership to complete the workout with us during Friday Night Lights.

Tips for competing in the Open:

1) Warmup- I know you are just doing one workout but going into it cold is the worst thing you can do.

2) Properly fuel your body- Hopefully you are doing this everyday but be sure to be fueling your body correctly that day. If late nights aren’t your normal workout time make sure you change your eating schedule to be prepared to workout at that time of day.

3) Have a game plan- Look at the workout beforehand and have a game plan on how you want to attack it. More than likely you will have to go to plan B…C….maybe D and E but still have a plan going into it.

4) Have fun- I know everyone wants to use the Open as a measuring stick to see how much better you are getting from year to year but don’t get too carried away with it. Remember its supposed to be a fun community event where you can complete the same challenging workout as every CrossFitter in the world. Enjoy the experience!!!

Ready to start CrossFit? Click the link below to schedule your no sweat intro to tour the gym and discuss training options.

www.crossfit217.com/get-started

-Cody Galbreath

When it comes to recovery, what do we really need to be focusing on. We live in a day and age where technology and “the next best thing” rules the world. This also rings true with recovery. So, the question arises, when it comes to recovery, what really works?

Before I get into that, I want to dive into why recovery is so important.

We train to get bigger, faster, stronger, and to increase physiological attributes, which then creates fatigue. Accumulating that fatigue over time is what is building up our new and improved fitness. However, to do so we must remove that fatigue and unveil all of our new strength and speed. If we do not alleviate the fatigue ti will lead to exhaustion and actually hurt our progress.

What is actually causing fatigue?

1. Intense training sessions. These lead to increased cortisol and increased sympathetic activity.
2. Increase in training volume. Usually plays the biggest role in fatigue.
3. Low glycogen stores. Glycogen is our body’s preferred fuel source and a lack in glycogen can lead to a decrease in recovery and performance. ( eat yo carbs!!)

Now, How do we actually recover from this fatigue?

1. Nutrition: Proper nutrition is key! If we aren’t eating the proper amount of food to fuel our training then we are hindering our recovery. For more on this click hereand fill out my coaching application.
2. Sleep: I cannot stress this enough. Everyone should be striving for at least 7 hours of sleep a night, and if you are an athlete you should shoot for that 8-9 hour range. Not only is consistent sleep important, but also consistent sleeping patterns are needed as well. Set a strict sleeping schedule, fall asleep around the same time and wake up around the same time every day. Sleep with the moon and wake with the sun. You can even implement naps. Napping is a great way to increase recovery. Studies have shown that taking 20-30 min naps can help increase recovery and mental cognition.
3. Stress management: This is a pretty broad category, and really the first two can fall into this category as well. When I talk stress here I am meaning areas of your life such as work and relationship stressors that can affect your sleep and nutrition, which in turn affect your recovery. This is where meditation and relaxation come into play. Meditating is a great way to dig into your parasympathetic nervous system and get out of that sympathetic state that I touched on earlier. Sympathetic is your “fight or flight” state which is the state a lot of us are in all day long. We wake up in a hurry, rush to work where we are stressed out, rush to the gym to further stress our bodies, then rush home to do chores. By the time we lay down for bed we took no time out of our day to simply chill out. This is where other populate recovery practices come in handy, like massages, and electric stim machines. They are relaxing, and one would argue that most of their recovery benefits come from the fact that we enter the parasympathetic state. We could also put in physical touch from a loved one in here, and not just sexual touch. Feeling loved is a great way to help us manage stress. Having people who love and support you will improve your mentality and in turn increase recovery.
4. Training (rest days, tapering, and light days): Within our training we must have some sort of periodization built in. If we train balls to the wall at all time, we leave no room for recovery, even with the other above mentioned recovery methods. I recommend at least one FULL REST DAY!  This means a day away from the gym completely, staying away from heart rate driven activity. Also implementing light training days in regularly. Having days where you aren’t all out 100% giving it all you got. Taking time to actually practice good movement. As an athlete tapering is also important. This is usually used in preparation for a competition, and with the open quickly coming up this could be important. For more on that please send me an email at [email protected].

Above, I listed my best and most important recovery management tactics. If you follow these I truly believe you can maximize your results.

Now, what are some recovery methods that people like to use instead of these. ( These still can work, but only after you have mastered the tips above)

1. Massages
2. Foam rolling
3. Compex ( electric sti m)
4. Those big ass space boots that we put on to magically recover
5. Supplements

These are just a few popular methods that I see today that are taking the media by storm. They look and sound cool, and it seems easier than implementing the things that really work well.

Now, all of these things have been proven to benefit the athlete, and they can be useful to improve ones recovery.

But…

First you must master the things that are most important, such as nutrition, sleep, stress management, and good programming.

While the above strategies can be effective, athletes need to be careful not to neglect good coaching and programming.

If you want help today with increasing your recovery through sound nutrition and programming, click here.

-Justin Larrance

Friday

Dynamic Group Warmup
A) WOD:EMOM 20

1-Bike cals
2-Burpee Box Overs

3-Row Cals

4-Rest

*Rest 5 mins

EMOM 20

1-Pull ups
2-Burpee to target
3-HSPU
4-Rest

Thursday

Dynamic Group Warmup and WOD Setup
A) Partner WOD

AMRAP 16

2 Rope Climbs + 14 Thrusters (95/65) + 19 Jump Rope/each person

*Rest 4 mins then,

2 Rounds of: 50 KB Swings + 50 BJ + 50 Ring Rows + 50 cals row or bike + Run 800m, 400m relay style

*25 min cap