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News
Just a quick reminder that the week night Gymnastics class is now on Wednesday nights at 7PM instead of Thursday nights.
In other upcoming events… We have our next team workout on August 1st as well as the Agatsu Level 1 Kettlebell certification on the weekend of September 24th and 25th.
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Programming
The next three months will see us doing more squats and olympic weightlifting. This week in particular we have a lot of squats so be ready! On our upper body days we will focus a bit more on gymnastics specifically handstands and muscle-ups though there will still be barbell work in the way of presses and push presses. The skill of the month for July is handstands!!!
I realize that it can be a bit intimidating to be doing more Olympic lifts like Snatch and Clean & Jerk in classes. Those of you who are attending just a few times per might find that you don’t do snatches very often. There are a few strategies that can help for this. First note that not everyone wants or needs to get good at Olympic lifts. If you prefer to focus on getting strong and don’t want to work in higher skill Oly lifts for power and speed you can definitely choose the health version of the lift. This means you might do front squats instead of cleans or snatch grip deadlifts instead of power snatches. And this still extremely beneficial as it might allow you to use a higher load for more intensity. Another strategy is to get back to basics with your technique and do lots of reps with light weights or no weight. This is a good strategy for those of you who want to get better at the Olympic lifts but are still fairly new at them. Either way please don’t hesitate to ask the coach for modifications. That’s what we’re there for after all…
Monday: Mostly Lower body – Squat
Tuesday: Mostly Upper Body – Horizontal pressing and pulling
Wednesday: Conditioning & Skills
Thursday: Mostly Lower Body – Squat
Friday:Mostly Upper Body – Gymnastics
Saturday: Mostly Lower Body – Oly
Sunday: Make up or Benchmark
Spoiler Alert! Click on the links below to see the details of this week’s group workouts.
CrossFit Health, Fitness & Performance Programming for week of July 18th, 2016
Gymnastics Programming for week of July 18th, 2016
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CFW Weekly Update for July 17th, 2016
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