You’ll notice a change in the names for the two WODs posted. Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”. The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.
We recognize we have different fitness levels in our athletes. Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further. While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit. We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months. Intermediate, usually 7-48 months. Advanced, usually 24-84 months. And elite usually 72-108+ months. As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect…. Bottom line, determine which WOD you plan on doing and stick with it.
But, hey luckily today is a scheduled light day, so both WODs are the same! Only increase today for the Performance folks is the assistance work!
Fitness
Skill:
KB Skill:
Spend 8Min on Turkish Get Ups
Video courtesy of CrossFit HQ. Jeff Martone going over some more technique points for Turkish Get Ups.
The goal of today’s work is to work on position stability. Anyone can muscle through an ugly Turkish Get Up. But to have the ability to do multiple reps of the core stabilization movement, proper body position through each transition is needed. Work on it!
WOD:
“5 by 5”
Light Barbell Complex (95/65):
5Rounds for Time
5 Bent over Row
5 Power Clean
5 Front Squat
5 Press
5 Good Mornings
30sec rest
Goal should be to do each round unbroken
Post total time to comments/www.logwod.com
Cash Out:
3×20 GHD Sit Ups
Performance
Skill:
KB Skill:
Spend 8Min on Turkish Get Ups
WOD:
“5 by 5”
Light Barbell Complex (95/65):
5Rounds for Time:
5 Bent over Row
5 Power Clean
5 Front Squat
5 Press
5 Good Mornings
30sec rest
Goal should be to do each round unbroken
Post total time to comments/www.logwod.com
Assistance Work:
Work on Handstand walk for 10 minutes
Video courtesy of Dogtown CrossFit. Find which progression level you’re at and work there or try to go higher.
Cash Out:
3×20 GHD Sit Ups
Third installment highlighting the 2 Two-Woman teams TOTF has in this Sunday’s Snow Bowl Open. (Rlston Events Center. Begins at 0900. Don’t miss it!) Brooke Bynum shown here killin’ it on Kettle Bell Swings during last summer’s CFO Throwdown. Brooke and Vashon are both great coaches for our program but such awesome people! Brooke is awlays a joy to be around. Such great energy and enthusiasm. But watch out once a WOD starts. You see that look in her eyes? You don’t want none of that! Come cheer her and the other ladies on this Sunday!
CrossFit Team Offutt Tactical Fitness 