Indian Bells are coming to FIT Labs... this guys beautiful hair is not included.
New Edition-
We are making a shift away for a bit from the Weak of Emphasis (WOE) to a new edition to programming at the gym that will simply be called Function. This will help us to have a concise way of pin pointing different exercises and seeing what the function of the exercise pertains to the athlete.
Like it was mentioned in the classes last week, we will be moving towards a 13 week strength cycle. This is so we can see how much we improve but real quantity and just that feeling that we did better than last week. Each athlete is required to keep track of his/her stats or 20 additional burpees will be enforced by the end of class :) This is going to be a lot of fun to see how far we can reach in these 13 weeks. Buckle up.
Also I would like to mention it would be a good idea to always branch out and continue to see the progression of knowledge regarding functional fitness training. On deck this week I encourage you to look at the guys from Cali at Juggernaut Training Systems. Click here.
We'll be talking a little more in the coming month about programming and stability.
Structure for Class
Warm up- Active Stretching for LE 5-7 mins.
Function- Clean 2X6^3 (KB, DB and Barbell) (I know someone will be breaking out there TI-83 calculators when they see this) The reason to perform a clean is to bring an object from the ground to chest level. We see this on a daily basis no matter what profession we have. For example- Picking up groceries from the floor to chest level (clean) and moving them to the cabinet overhead (jerk).
10-15 mins. RECORD YOUR WEIGHT YOU USED!!!
Notes:
Clean 2X6 (2X6 for KB,DB and Barbell) For Beginners start them off with DB and KB sets only. Work on form from starting position, at their side, to ending position which would be the rack position. Transitional stages to consider- If an athlete does not have the ROM in B wrists to obtain rack position with barbell. Increase ROM and stability in B wrists before progresses to cleans with barbell. For intermediate athletes they will progress from a power clean ---> hang clean----> full clean.
CrossFit Hagerstown WOD for 2.24.14
Buddy WOD
3 Rounds
1 minute for ea exercise which equals 2 minutes ea station which means 6 minutes ea round!
Tire Flips/ Hammer Strikes (2 athletes to a tire)
Incline Push ups/Dips (Use a box)
Sprints/Hopping Burpees (On the Blue Mat)
The key is constant movement during the WOD and controlling your breathing.
