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Friday 150227

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It was awesome to see Sury and Nadia encouraging and pushing each other during Wednesday's workout. It's workouts like that one where we can all use a little push. Great job guys!

The plan for Saturday: by mid-day on Friday I hope to have heat times posted on MindBody once we know what the Open workout is and how long it will take. I'll post on Facebook once the heats are scheduled and then you'll be able to sign up for whatever heat you'd like.

We're still going to have open gym from 7-8AM (if you like a really long warm-up I'd show up then), we'll go over 15.1, the flow, standards, set-up, etc. at 8:00, and then start the first heat probably around the 8:30 mark.

Like previous years, we'll need everyone to chip in and help with judging, counting reps, etc. If you're planning on being a judge for the Festivus Games, use this as an opportunity to get experience judging people.

Stay tuned for 15.1!

In light of doing the Open workouts on Saturday mornings for the next 5 weeks, Friday's workouts are going to consist of snatch work because even if you snatch heavy you rarely get sore from it the next day, and some cyclical aerobic work because, again, that type of work is great for getting things "moving" without creating excessive fatigue or soreness. Oh, and then that final lactic set (1 min ME on the erg), well that's there just because we want to make sure that the energy system that will get used during the Open workouts (the lactic system) is stimulated a bit going into Saturday. That being said...

SWU A - 3 rounds not for time (10 min cap)


Jump rope - 100 turns, any combination of forward, backward, high knees, DU etc...
Quad stance T-spine Rotation, 4 each direction (straight arms)
Waiter walks with KB, 100ft each arm (50' b/w posts)

Fitness

A. 1 high-hang snatch + 1 hang snatch above knee + 1 hang snatch below knee, build to max in 10 min
+
1 min row @high aerobic effort
1 min jump rope, SU or DU
1 min rest
x5 sets
5 min rest after last set
+
1 min row for meters, all out

Notes:
- don't put the barbell down during the snatch complex; 3 reps in a row
- row/jump rope sets should be at high aerobic effort - fast but sustainable
- don't hold back on 1 min row for distance; get some!

Performance

A. 1 snatch + 1 hang snatch above knee + 1 high-hang snatch, build to max in 10 min
+
1 min row @high aerobic effort
1 min DU
1 min rest
x5 sets
5 min rest after last set
+
1 min row for meters, all out

Notes:
- row/jump rope sets should be at high aerobic effort - fast but sustainable
- don't hold back on 1 min row for distance; get some!

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