Monday WOD and Announcements!! PLEASE READ!!

October 20, 2014

I hope you guys are feeling good after those intense bridge repeats followed by some relay fun on the beach!  That was a fun morning.  If you struggled with the bridge repeats, you should definitely think of incorporating them into your weekly routine.  Today most of us did 8 repeats total (4 with uphill sprint, and 4 with downhill sprint).  This is a great way to train your cardiovascular system to recover faster which will help you a great deal in your daily WODs.  Cardiovascular stamina is something that many of you are lacking.  Even if you have the strength to get through the WOD using the RX weight, if your heart can't sustain the cardiovascular demands of the workout, you can't use your strength to it's full potential.  This results in you taking frequent long breaks during the WOD so you can recover before your next bout of reps.  Therefore, you are not getting as much bang for your buck!  Less work gets done, and crossfit is all about increasing your work capacity.  Moving large loads, long distances, QUICKLY!  Let's try to step up our game when it comes to increasing our stamina.  Talk to coach Rebecca if you want some specific stamina workouts do supplement your training.  We will be seeing the bridge more often so if you missed out today, I better see you there next time!!

 

Before I get to the WOD, here are a couple reminders for upcoming events/deadlines for this week:

 

1. Deliver Lean is doing a demo tomorrow (Monday) night from 5-8pm!  They will be giving free food samples, free cold pressed juices, and special discounts for CFD members!  If you are going to be joining us in our upcoming pre-Thanksgiving cleanse, signing up for Deliver Lean is a great way to ensure that you are eating properly proportioned meals during your Shake days.  It is also nice to have your meals delivered right to your door, and to know that they are perfectly proportioned to keep you on track to your optimal health!  They have different meal plans available depending on your lifestyle and goals (traditional, paleo, vegetarian, and vegan).  You also have the option of splitting a meal plan with a friend to save on cost and still have the option to cook for yourself without having all your meals prepared for you.  If you are interested in a Deliver Lean meal plan and are unable to make it tomorrow night between 5 and 8pm, email coach Rebecca (rebecca@crossfitdimensions.com) and she will send you the info you missed on Tuesday including the CFD special discounts!

 

2.  Our CFD gym-wide pre-Thanksgiving cleanse and nutrition program will start Nov. 3.  This program is designed to get you to and keep you at your optimal health through the holiday season without packing on those holiday pounds!  You can customize your program to fit your lifestyle and depending on your goals, you can choose from one of 3 options, all varying in length:

 

Option #1: 8-week Holiday Survival Program 

 

PHASE 1: 2 Week Nutritional Cleansing, includes two 48 hour cleanse days (Nov. 3 – Nov 16) *This is the most strict phase.  Alternative cleanse options are available for those who have never fasted before or who can't fast for 48 hours in a row due to personal or performance reasons -- your coaches will discuss the best path of action to fit your lifestyle and goals!

PHASE 2: Pre and Post Thanksgiving "keep it clean" plan (Nov 17-Nov 30) *This allows you to enjoy Turkey Day with strategies to stay on your nutritional path

PHASE 3: 80/20 Rule… Choose your “off days” Choose 6 OFF days during this period. YOU choose (Dec 1- Dec 27) *We know so many social events come up, now you can enjoy them without stressing about the weight gain!

PHASE 4: Post Christmas 3 Day Mini Cleanse (Dec 28-30) *This simple 3 day guide includes 1 cleanse day paired with two clean nutrition days to help rid your body of that "bad stuff" you enjoyed over Christmas/Hanukkah 

 

Option #2: 30 Days to Optimal health

 

PHASE 1: 2 Week Nutritional Cleansing, includes two 48 hour cleanse days (Nov. 3 – Nov 16) *This is the most strict phase.  Alternative cleanse options are available for those who have never fasted before or who can't fast for 48 hours in a row due to personal or performance reasons -- your coaches will discuss the best path of action to fit your lifestyle and goals!

PHASE 2: Pre and Post Thanksgiving "keep it clean" plan (Nov 17-Nov 30) *This allows you to enjoy Turkey Day with strategies to stay on your nutritional path

 

Option #3: 11 Day Cleanse

 

PHASE 1: 2 Week Nutritional Cleansing, includes two 48 hour cleanse days (Nov. 3 – Nov 16) *This is the most strict phase.  Alternative cleanse options are available for those who have never fasted before or who can't fast for 48 hours in a row due to personal or performance reasons -- your coaches will discuss the best path of action to fit your lifestyle and goals!

 

FOR THOSE WHO ARE INTERESTED IN JOINING US IN OUR FIRST GYM-WIDE CFD CLEANSE AND NUTRITION PROGRAM, YOU MUST ORDER YOUR PRODUCTS THIS WEEK TO GET THEM ON TIME TO START TOGETHER ON NOV. 3!!  FREE COACHING includes: Complete "Welcome Email" (including instructional Video, Shopping Lists, Coaching Guide that details each product, gives support, and tips, and lays out the plan so it is easy to follow) Conference call every 2 weeks, Private Facebook Support Group, Coaching texts for accountability, modifications to be made per individual if needed.

 

And now...here are your Monday WODs!!

 

Monday Oct. 20, 2014

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Warm Up and Skills:  3 rounds for QUALITY

 

AMRAP STRICT RING DIPS (if you cannot do strict do banded, if you are able to do 5 or more strict in a row then add weight)

 

AMRAP Handstand Push Ups (if you cannot do HSPU to less than 2 abmats the do AMRAP PUSH UPS)

 

AMRAP KB Swings in 1 minute

 

Strength: Work with a partner to find your max floor press (assist each other in getting the bar off the ground to the starting position

 

WOD:

 

14 min. AMRAP

Buy-in: 40 Calorie Row

10 OTB Burpees

20 Floor Wipers 65/95

10 SDLHP

 

CrossFit Endurance (6:30pm)

 

Buy in: 1 mile run

 

As soon as you get back, complete AMRAP in 10 minutes of:

10 Torso Twists 14/20

15 push-ups

10 Torso Twists 14/20

30 squats

 

Cash-out: 1 mile row

 

3 scores: 1 mile run, number of rounds, 1 mile row

 

On-Ramp (7:30pm)

 

 

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