I am going to start to emphasize the importance of reading over the website before coming to class. I know there is a large population that does frequently look at the WOD posts when they are released, unfortunately, there is also a number of people who either don’t look because they don’t care or don’t even know that we still have a website at all.
Looking at the WOD the night before is an important part of preparing for class because I take a lot of time trying to provide valuable information relating to percentages, pacing or scaling options that might not be touched upon in class. Also, it is a great time to look at the movements involved and researching ones you might not know. Wodify has a massive video library cataloging all of the movements that we use on a weekly basis, and instead of being nervous about not remembering the difference between a hang power clean and a clean and jerk you can what a :10 video to help jog your memory.
CrossFit might just be your choice in sweaty workouts, but it is a sport and requires a lot of dedication to make improvements. Going to the games might be the last thing on your mind, but we all have goals. These goals should be scary and should drive you to show up and work hard every day. But I cannot emphasize how important it is to do just a little bit of preparation before coming into class. Knowing the movements, understanding the strength, and being familiar with the WOD will help tremendously when all you have is an hour at the gym.
So this week, let’s take 3 minutes to read the workout the night before, there might be something hidden that helps you in the long run.
To start us off, here’s the thought of the day. Think about it. What do you struggle most about when it comes to your fitness/health? What is holding you back?
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
10 KBS
10 reverse goblet lunges
Mobility
CFP squat mobility series
Strength
Back Squat – Week 1 Day 1
1×10 @60%
1×8 @70%
1×6 @75%
1×4 @80%
*all with your 1RM, not your training max.
WOD
“Step into my Office”
2 rounds; AFAP
800m row
40t DB snatches (45/30#)(35/20#)
20 burpee box jump overs (24/20”)
Longer, sustained movement is key here. Use the row as a gauge on how to find a pace that you can maintain throughout the entire workout.
Accessory work
Banded tricep push downs – 3×15
Banded bicep curls – 3x8e
