TUES 12.08.20 | CrossFit Midtown
Gen and Camille Daily program6: 15a: CrossFit all levels - Michael 7: 30a: CrossFit all levels - Michael 8:45 a.m .: Gym open - Michael 12n: CrossFit all levels - Michael 12n: Zoom CrossFit- Michael 1:15 p.m .: Gym open - Michael 3:30 p.m .: Gym open - Michael 4:45 a.m .: CrossFit all levels […]

Gen and Camille


Daily program

6: 15a: CrossFit all levels - Michael
7: 30a: CrossFit all levels - Michael
8:45 a.m .: Gym open - Michael
12n: CrossFit all levels - Michael
12n: Zoom CrossFit- Michael
1:15 p.m .: Gym open - Michael
3:30 p.m .: Gym open - Michael
4:45 a.m .: CrossFit all levels - Damon
6:00 p.m .: CrossFit all levels - Damon
6: 00p: Zoom CrossFit- Damon
7:15 a.m .: CrossFit all levels - Damon

Workout of the day (WOD)

A. Back squat
3 repetitions at 80%
1 repetition at 85%
3 repetitions at 80%
1 repetition at 90%
3 repetitions at 80%
1 repetition at 95%

B. EMOM 12
Min 1: 5 Pushups Strict Handstand
Min 2: 6-10 Barbell Bent Over Row
Min 3: 5 Strict augmentation of the right leg

At home
A. Squat waves

5 DB Squats (1 second break)
2/2 DB Split Squats at 3311
5 DB Squats (1 second break)
2/2 DB Split Squats at 3411
5 DB Squats (1 second break)
2/2 DB Split Squats at 3511

B. EMOM 12
Min 1: 5 Pushups Strict Handstand
Min 2: 6-10 DB Bent Over Row
Min 3: 5 Right leg lift

Post load for 80% and 95% squats. Example: 305 #, 355 #

And coming tomorrow ...

A. Power box jumps
2-2-2-2-2 increasing height

B. Jackie
For the time [10min cap]Row of 1000m
50 thrusters (45/35)
30 pull-ups

At home
A. One-leg alternate balance jumps (R + L = 2)

3 sets of 8 reps

B. Jacklyn
For the time [10min cap]

150 Double-Unders
50 squats or side lunges with single arm dumbbells
30 Side Dumbbell Burpees

Post height for box jump and time for WOD. Ex: 39 ”, 7:10 Rx.


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Don’t Be Afraid to Ask For Clarification, Over and Over and Over Again. It’s your time, money, and most importantly, your health we’re talking about here. If you don’t fully understand something during chic, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the chic will get frustrated with you for taking up too much time… they probably have the same juste question. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the squat, deadlift, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

CrossFit Isn’t Everything. CrossFit is a strength and conditioning program that focuses on building general physical preparedness ( GPP ). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. A majority of people CrossFit so that they can do whatever they want : Go out, play sports, learn new things, etc. Having that GPP allows you to take on new défis. CrossFit doesn’t have to be your life. Many people CrossFit so they can have a life… and be awesome at it.

It Doesn’t Get Easier, It Just Sucks Less. The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.

You Won’t PR Every Day. Don’t mistake intensity for work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day ? Something is always better than nothing.

Introduce yourself to others in the chic. How will this help you ask ? When you introduce yourself to someone you’ll feel more comfortable in the chic and realize that you’re not the only one that’s new to CrossFit. So instead of feeling totally nervous and awkward holding a PVC pipe overhead, you feel a little bit more at ease and focus more on what you’re doing.

Keep a journal. Write down the warm-up, the skill, the WOD, and your results. This will greatly accelerate your progress. We often do workouts and lifts based on weights and reps that we have previously done. If you don’t know which kettlebell to use because you never recorded the weight you used last week, then you end up picking the wrong weight. Write stuff down and be able to reference it.

Listen to the Coach. He/she is there for a reason. They spent time studying the subject matter. They have coached hundreds to thousands of people on these movements. Your buddy that watched a couple of Youtube scènes is not lateral to that.

Firebreather. Beast. Rock vedette. You’ll hear a lot of different terminology used to describe those athletes who kill every workout, and blow everyone else away. Here in our gym, we consider every one of our athletes a rock star. Hey, it takes huge cojones just to show up and do these insane WODs. Be proud of yourself and what you accomplish here. We sure as hell are.

Walk into any box ( that’s CrossFit speak for the gym itself ) and you’ll be greeted by clanging weights, clouds of chalk and whiteboards scribbled with acronyms like “AMRAP” and “EMOM. ” With insider speak that almost qualifies as its own language and raw, rough-around-the-edges spaces, CrossFit can definitely be intimidating to try. And even though many of the 10, 000 affiliate gyms offer your first workout free, beginners may still feel overwhelmed by the culture of the popular strength and conditioning program.

So what should you really expect if and when you dive into the world of CrossFit ? We turned to five athletes who’ve sweated through years of WODs ( aka workouts of the day ) for the advice they wish they’d gotten when they first started.

“Each culture, conseillé and [workout] space is very different, ” says Anna Willard, a CrossFit athlete at CrossFit Merrimack in Lowell, MA, as well as a former professional middle-distance runner. ( She snagged a world record in the steeplechase in 2008, but no longer competes. ) She recommends trying out a couple of different boxes before committing yourself — and your credit card — to one. “Don’t necessarily go to the place that is the most ‘convenient, ’” Willard says. Look for that one gym that’ll keep you coming back — so take note of each box’s programming ( aka the structure of workouts ) and study the overall vibe of the community before ponying up for a package.

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