15 mins
Dynamic Warm-up
20 mins
3 Shoulder Press
3 Push Press
3 Push Jerk
DU 50-40-30-20-10
Front Squat 25-20-15-10-5 (Rx+ 135/85)(115/65)
*Performance from the ground
*2:1 SU/DU or 1:1 Highbound SU
15 minute cap
Well pat yourselves on the back…you made it through the last mesocycle! We saw lots of gold stars last week, proving you guys have been coming in and getting it done. As we prepare to begin our next cycle, we will take a week and just focus on our general fitness. This means you will be seeing a little bit of everything and it is bound to be a fun week!
Monday – Our strength component today is a fun pressing complex. You will get a little strict press, a little push press and some push jerk. We will finish up with a descending ladder of double unders and front squats. Pay attention to the black board this week, as you will see performance vs. fitness standards coming back.
Tuesday – Turn your engine on and get ready for some metcon fun! We will have two 15 min AMRAPS separated by a five min rest. Your first metcon starts with an 800 meter run and then finishes with an AMRAP of burpee box overs, a waiter’s walk and hollow rocks. You’ll get to catch your breathe for five minutes before the next 15 min of fun begins. The next metcon begins with a rowing buy-in and then an AMRAP of one-arm kbs, rkc planks holds and some supermans. Holy core!
Wednesday – Hump day starts off with a 20 min alternating EMOM of strict pull-ups and hollow rocks. Now get ready for three fun couplets, each 3 Min AMRAPS…short and sweet. The first pairs HR push-ups and air squats, the next is ab-mat situps and reverse lunges, and we finish with ring rows and 3-count mtn climbers.
Thursday – Weightlifting today is a clean complex…fitness will be working on power cleans and performance will be doing full cleans. Then a quick 5 min AMRAP of strict HSPU, power cleans and lateral bar hops.
Friday – Today our weightlifting portion is a push/pull superset of floor press and bent-over rows. Then get ready for a 12 min alternating EMOM of rowing and shoulder to overhead at 60-70% of your push press.
Saturday – We wrap up our week of general fitness with a fun partner wod. Medball Carries, deadlifts and bar over burpees…get ready for some fun!
We hope you enjoy this week! Get ready as we head into our next 9 week mesocycle. It is sure to be a blast! Happy WODing this week and, as always, we look forward to seeing you at the box!!!
If you remember, we’ve been running a month long Facebook Check-In Contest! Any athlete that “check’s in” & workouts at least 3 times/week has been entered into a weekly drawing for a FitAid & Bar – yum! Then, all of those athlete’s have been entered (up to 4 times since there’s 4 weeks in May) into a drawing for a FREE CFP tank!
How awesome are our new tanks!?
You guys were slow rolling to start off the check-ins this month, so no one won a FitAid or bar the first week….womp womp. But week 2 you picked up & Wendy won; Week 3, Gina won; and our Week 4 winner was Rek! Thanks to all who participated & “Checked In” as you worked out!!
Our tank top winner is…..
GINA!!! This must be your lucky month Gina! 😉 She did have 3 entries, so that must have helped! Way to go, girl!
We’ll be making our tank reorder soon since we’re down to the last few. Get your size & color option in ASAP.
We’re planning to take the month of June off from running a contest & we’ll be back with a new contest in July. As always, continue to check-in as much as you please 🙂 The blog will still be full of lots of wonderful content, so remember to check back daily!
Thanks guys!
20 Mins
Dynamic Warm-up
Teams of 3
25 Min AMRAP
800 M Run Together
100 KB Snatches (1.5/1)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (105/70)
30 Thrusters (115/75)
30 Thrusters (125/80)
Remaining time do as many thrusters as
possible (135/85)
*your score is your total number of thrusters at 135/85
10 Mins
Dynamic Warm-Up
35 Mins
Retest from 04/06
8 Min AMRAP
10 Goblet Squats (1.5/1)
10 KB Cleans
10 Tuck Crunches
Stop Overtraining
In my opinion the “functional fitness craze” has done more for exercise and physical activity than anything in my lifetime. This has resulted in droves of individuals whom were not very fit or healthy becoming much more active. A byproduct of this craze has arisen an epidemic of Overtraining. The drivers behind overtraining are two-fold in my opinion:
You may ask yourself what is Periodization? The rest of this article is an attempt to give a very simple explanation of periodization and why you should be doing it and why your trainer/coach should know what it is. In full disclosure I could not even begin to scratch the surface of all different periodization schemes.
Periodization is the systemic planning of training. This could be training for a football or basketball game, running a 5K, CrossFit, general exercise, powerlifting, Olympic lifting, gymnastics, and much more. Periodization has been around for many decades and many very smart people have developed different periodization schemes for different sport/activities.
There are 3 Stages in Periodization
The goal of any good program should be to increase the amount of time in the resistance stage and minimize the time in the exhaustion stage.
How many of you have made so much progress and continues to put in tons of work only to then hit a wall and not been able to improve your:
Squat? Deadlift? Snatch? Pull Ups? 5K Time?
If this sounds familiar to you then you are most likely OVERTRAINING and in the exhaustion stage of periodization. It is not abnormal to see some folks hang out in this exhaustion stage for 3, 6 ,12 months. They often think that the answer is to push harder and train more. The unfortunate reality is that the increased effort and training almost always leads into decreased recovery/performance and increased injury rate. The irony is that often these folks are forced to take time off due to injury and when they return they actually make much more progress because their bodies are able to have a “reset” period.
In the world of group fitness/functional fitness, it is very hard to keep all of our members in the alarm and or resistance stage even with well thought out programming. I encourage every individual to talk to your coaches to learn more about periodization and how to maximize your overall fitness/performance while decreasing your chances of entering the exhaustion stage and becoming stagnant.
Dr. Warren
30 Mins
Warm-up for Retest of Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Meet James!
James is this week’s member highlight – he is one of our CrossFit Kids Lil Beasts! James loves coming to CrossFit Kids classes and has been a Lil Beast since fall of 2014. Since coming to CrossFit Kids classes, James’ mom reports that his confidence has improved, he loves “working out” and being active, and has better body awareness and control! James works super hard every class and always leaves happy and sweaty 🙂
We asked James a few questions about CFP and his Lil Beast classes…
1) What is your favorite movement? Burpees, followed by Deadlifts
2) What is your favorite thing about CFP/CFK or what have you learned the most? I like that “I’ve learned to be strong!”
We’re so proud to have you as a Lil Beast James! We’re excited to watch you grow & become even stronger, keep up the good work bud!
12 Mins
Dynamic Warm-up
28 Mins
Retest from 04/07
5 Rounds
9 DL (50% of PC)
6 Hang PC
3 Push Press
20 sec RKC Plank Hold
Today we are putting our focus on macros. You may have heard about them around the box…”I can’t eat that, it doesn’t fit my macros”, “hey what are the macros for that bar?”, “how many macros do you eat?”, “I gotta hit my macros”. Well maybe you are like most people and have no idea what a macro is, much less why people are walking around hitting them.
Macros, or macronutrients, provide the body with energy. There are three main classes of macronutrients, proteins, carbohydrates and fats. These three nutrients are the way our body acquires in calories and, in turn can function. The percentage of each you should take in varies depending on the person and what your goals are. There are several different diets that focus on macros…The Zone Diet, Eat to Perform, IIFYM (If it fits your macros). Not one will work best for everyone and you should do your research and see what fits your needs and ability most. Here is a link to an article that goes into more detail on each of the individual macros and what their roles are in the body. There is one thing for sure though, macronutrients are super important for your performance and function and you should be consuming a little from each group at every meal! So read up and eat up!
CrossFit Pineville 