Dynamic Upper Body
In teams of two, with only one partner working at a time, complete rounds of 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups
and then,
Rest exactly 3 minutes before completing rounds of 40, 30, 20 and 10 reps for time of:
Thruster (95/65 lbs.)
Hand-Release Push-Ups
(Score times individually – not as one total time.)
Max B. stocking up his dodgeball pile!
We have been talking about this for awhile, but it has come time to expand our CFI Kids' program, and we will now have the CrossFit Kids "Cubs" class! "Cubs" is a class designed specifically for kiddos between the ages of 3-5 and will be held (for starters!) on Thursday afternoons from 3:45pm-4:15pm. It is a little shorter than the regular CrossFit Kids class (ages 6-12) but will contain all the same skill work at a much more manageable level.
Like all of our kids' classes, the main priority of the CrossFit kids "Cubs" program is to have BIG fun. What exactly is BIG fun? By having Broad, Inclusive and General fun with our kids, we keep the principals of our regular CrossFit classes in line with our children, setting them up for success and honing in on their skills not only within the CrossFit community, but skills for life.
As Mikki Martin, the leading lady of CrossFit Kids Headquarters likes to say, "CrossFit Kids is not merely a scaled down version of CrossFit. It is entirely and absolutely CrossFit, geared and designed for a specific population, and the specific developmental needs of that population.”
If you would like more information about the CrossFit Kids program at CFI, please feel free to email us with your questions. We hope you are just as excited as we are about adding this class to our schedule!
-Carlos and LK
Dynamic Lower Body
Sectionals Workout 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 lb. Thruster x 3 reps
Chest-to-Bar Pull-ups x 3 reps
100/65 lb. Thruster x 6 reps
Chest-to-Bar Pull-ups x 6 reps
100/65 lb. Thruster x 9 reps
Chest-to-Bar Pull-ups x 9 reps
100/65 lb. Thruster x 12 reps
Chest-to-Bar Pull-ups x 12 reps
100/65 lb. Thruster x 15 reps
Chest-to-Bar Pull-ups x 15 reps
100/65 lb. Thruster x 18 reps
Chest-to-Bar Pull-ups x 18 reps
100/65 lb. Thruster x 21 reps
Chest-to-Bar Pull-ups x 21 reps . . .
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
As many of you may have realized, our CrossFit Impact family is continuing to grow. From new athletes just starting out in the Elements class to our Future Fire Breathers in the kids' class, our amazing community is expanding and we absolutely love it. Recent graduates of the Elements program are just starting out in their first weeks of WOD classes, and some of their faces may be new.
One of the key pieces that makes our gym so unique is the amount of camaraderie we have. We show great support for each other no matter what workout we're doing, and no one is ever left behind. With that being said, have you been introducing yourself to the new athletes at the gym? We know you may not see each other everyday, but these are the people you will be working with long-term...these are your new teammates!
We won't be quizzing you on knowing the names of every single person in your class, but we will be making sure introductions are being made, and handing out burpees to those who do not introduce themselves to new athletes in class...just kidding...but seriously. We may not have "the Name Game" built into our warm-ups, but taking five seconds to introduce yourself to someone new will take a lot less time than the burpees you will be doing if you choose to remain anonymous.
Thursday 2/9
Three sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Heavy Waiter’s Walk x 30-45 seconds
(use the heaviest kettlebells or dumbbells you can clean and push press – keep your lats engaged and belly tight, and finally – be safe bringing them down)
Rest 2 minutes;
and then,
In three minutes, row 350 meters and then complete as many reps as possible of Push Press (Men – 95-115 lbs./Women – 65-80 lbs.).
Rest for three minutes.
Repeat for a total of three rounds.
CFI coaches will be attending a coaching certification this weekend 2/18-2/19. We just wanted to give all the CFI athletes a heads up to the schedule change. (2/18) Saturday's classes are as followed; 7:00am Elements Class and a 8:00am WOD class. Sorry for any inconvenience that this might cause. Please plan your workout schedule in advance so that you do not miss a WOD for the week.
Our continuing education is a very important part of our job. We are constantly learning better ways to keep our athletes healthier, safer, and more effective. We love what we do, and the athletes that we work with everyday.
Stay Positive!
ME Upper Body
In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of:
Row 300 Meters
Power Clean x 4 reps @ 80% of 1-rep Power Clean
Luke B... rep or no rep? You decide!
"Accuracy is the twin brother of honesty; inaccuracy, of dishonesty."
-Nathaniel Hawthorne
We are all competitors in one way or another. It's human nature to be competitive, and if we weren't we would find ourselves taking more steps backwards than forward. Having that want to be great is something that drives us and makes us the amazing individuals we are. We all want to be great and make strides and gains in our workouts, but when did we start sacrificing quality in our movements and integrity within ourselves to reach that end point faster? We didn't...
The CrossFit community is unique in that it provides each of us with the opportunity to come together and participate in a sport that is intense, yet fun. There are workouts that call for one to be intense, but never become so overwhelmed in the intensity that they lose sight of what they truly want their end result to be, which is long-term, constantly improving results. We are always aiming at ways to improve, so why would you cheat?
At CrossFit Impact, we have all come together to build an amazing family-like community. We have created a diverse, well-rounded team of athletes who share the same passion for the Sport of Fitness. Even though some workouts may call to be "scored" as an individual workout, at the end of that hour the fact remains the same; we are a team. The same people that you sweat, laugh, cry and sometimes even puke with, are the very people that help you get through each and every one of your WODs. When you cheat on your workout, not only are you lying to yourself, but you are being dishonest with all of the people who helped you push through that 20 minutes of hell. How does skipping reps become a measurable standard for your workouts long-term? It doesn't...
In less than 2 weeks the Open workouts will begin and you can bet we will be cracking down even more on your form and we will be counting your reps...every. single. one. You wouldn't go into work 30 minutes early to go on Facebook and say you were "working", so why would you skip reps on your met-con?
We will be watching...
-Coach LK
Workout for Tuesday, February 7, 2012
Four sets of:
Overhead Squat x 3 reps
Rest 30 seconds
Weighted Pull-Up x 3 reps
Rest 2 minutes;
and then,
Seven rounds for time of:
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps
