After The 3 Day Weekend at CrossFit 619

After The 3 Day Weekend at CrossFit 619

If you’re reading this you’re either a member or at least interested in CrossFit and or specifically what we do here at 619. Fortunately many if not all the fundamentals of success ride together in one happy carpool that is the community and our gym.
 3 things that will help you on your mission to learn CrossFit Methodology are:

1. It’s better with a friend. One of the things that defines CrossFit in general is that it’s a “Community” of individuals interested in making fitness fun. I can think of 3 real good reasons why training is better with a friend. Misery loves company, accountability, and that extra push that takes you to the next level. The community here at CrossFit 619 is one of positivity and fun. Know your schedule. Have regular attendance. There is a difference between wanting to go and deciding to go. Between you and your CrossFit buddies know the days you guys train and be accountable for attending, hold your friends accountable. Generally the members that have good attitudes and enjoy being here stick around. Bring a friend. Meet a new friend. There are too many cool, fun individuals who are going to be partnered up with you on the platform’s, without headphones and unplugged from technology not to make a friend. Outside of college this is one of the biggest gatherings of young, cool, fun, motivated individuals ready to hang out and have fun that you will find. This is number one for a reason. Making friends in the adult world is often few and far between. How to meet new people who have your similar goals and are actively engaged in becoming better? Look around, say hi, have fun, see you next time. Last but not least, your success is your friends success, and their success is your success. This is one of the few places where yelling and cheerleading is encouraged. Push your friends to the next level and they will push you to be your best.


2. Journal your Schtuff. This is the most basic must have. Your Coach will know that you are serious and will invest more time into making you better. We test and retest constantly. We squat, press, clean, snatch, all that fun-ness on a regular basis. A journal allows you to track your progress as well as develop strategies to further your future progress. Furthermore you can see exactly patterns in your training, so when you’re here for open gym or getting some extra skill work in you can easily see your lack of handstand walking practice or strict pull-up progress.
 This is the best way to stay consistently goal-oriented.

3. Plan Ahead. Planning ahead goes along with the journaling. For new athletes (first 2 years or so) a linear progression program is one that you increase your lifts incrementally at a specific rate over time. One very easy example is using the back squat. We will be squatting every week like clockwork. With your journal you will know exactly what kind of squat for how many reps and what weight you squatted at last time and the time before that and so on. Each time you back squat for sets of 5 or 3, add 5 lbs. Using this approach sometimes requires patience and other times a push. Some weeks you may feel good and want to push it, add 5lbs. Other weeks the reps may be a real struggle, add 5lbs. Feel good? Add 5lbs. Is it tough? Add 5lbs. Get the idea? The key is pre determined regular increases. Not whatever the heck the wind blows in. as you add weight over the course of weeks you will miss it and that’s ok, you will miss it. Try the set again. If you don’t get it that day that’s ok. Next week drop some weight for a “Reset” that means drop 10-15lbs and then over the next couple weeks work your way back up and then past your previous weight by 5lbs at a time. Vacations are a great time to reset. Know your strength numbers from before your vacation and drop a few lbs off the squat press etc. on the return in order to work up to and past those weights in the next few weeks.

Tuesday

Power Development

Level 1
Every Minute On the Minute
10 x 1 Power Snatch

Level 2,3
Every Minute On the Minute
10 x 1 Snatch Pull + 1 Hang Power Snatch (Mid Thigh Position)

WOD 1

10-15-20-15-10
Kettlebell Swings Level 1 2.0/1.5 pood
Burpees

Newbies – this a great workout to make a jump to a heavier kettlebell. Veterans – this is a sprint, move fast and don’t put that kettlebell down.

WOD 2

5 X 15 GHD Sit Ups or Traditional Sit Ups

WOD 3
400 Meter Run
500 Meter Row
400 Meter Run

Wednesday

Power Development

Level 1
Every 2 Minutes
5 x 1 + 1 climbing in weight every set
Hang Squat Clean Mid-Thigh/Above the Knee
(4 Total Reps every 2 Minutes)

Level 2,3
Every 2 Minutes
5 x 1 + 1
1 Clean Pull From The High Hang Position + 1 High Hang Power Clean

Strength
Superset
6 x 8 Push Press
6 x 8 Back Squat
4 Minutes Rest between Supersets

WOD 1
5 Rounds
9 Power Cleans 185/135 Level 2 155/115 Level 3 135/95
9 Dips
9 Medicine Ball V Ups 14/8

WOD 2
500 Meter Row
400 Meter Run
500 Meter Run

Thursday

Strength
4 x 8 Pendlay Row
2 Minute Rest
4 x 8 Barbell Row
2 Minute Rest

WOD 1
5 Rounds
3 Curtis P’s
12 Strict Pull Ups

WOD 2
1 Mile Run

Friday

Strength
5 x 5 (10) Front Squats

10 Minute AMRAP
3 Deadlifts 315/245
3 Handstand Push Ups

Comments

comments