If you have never watched the CrossFit Games ask a coach and we will be streaming as much of the games as we can through the week. Similar to how folks watch sports this is the sport side of what CrossFit is about. We will be seeing different benchmarks performed that we have done over the years and always surprises and fun.
This week we had a lot of personal records. We are wrapping up July with 177 and 97 being this week.
Which can be exciting and it is also a point in time. Which is why we with this programming focus on the heavy single. So much impacts that PR. The day. Time of day. The Mindset. Hydration. Behaviors and habits and nutrition. CrossFit is for life. Keep that long term perspective and check in with yourself.
We have spent the month with the challenge of taking out our soft talk and spending 5 min in the squat. Each practice will impact you and we want to hear what you experienced.
Monday is the final day and the day to enter in wodify if you completed the challenge. So if you did put it in we want to know and celebrate your accomplishment.
August Challenge: 5 days a week of Ab workouts. Complete the challenges. 23 in all. Make sure you note that you completed it and score it. We will have a special badge for everyone who makes it!
2500 MEPs a month! Keep that belt on for workouts and work to get to 2500 or more for recognition.
Programming:
Workouts this week get a bit longer while still holding to different types of stimuli! Show up. Get your MEPS. Also try out some of the accessory pieces we throw in from the bodybuilding track. This is included in your 24hr access membership!
Monday: Megatron-Biking and Dumbbells in three movements for time.
Tuesday: Optimus Prime-20 MIN AMRAP with an added Handstand Walk Challenge!
Wednesday: Ironhide-8 sets of Burpees squat cleans and box jump overs completed in under 3 min. Building that mental fortitude.
Thursday: Blackout-Two 10 Min AMRAPs with jump rope and pull-ups and then row and handstand pushups! Accessory piece of Backsquats.
Friday: Bumblebee-Get to 100 Power Snatches as fast as you can with the caveat of 15 Air Squats each min.
Saturday: Starscream-Team workout for you to bike climb up a rope*and then bike again! Grab a partner and see what all you can do!
Sunday: Jetfire-Run a mile but every min you have to do 4 Burpees.
DCF SWIM: We will keep swimming classes happening week to week through the end of season.
See you this week.
Coach Nikki
