Eleventh Element info, and your Saturday WODs!

September 14, 2019

Hey hey CFD Athletes!

 

We have some exciting news! We will be introducing an additional element to our fitness programming starting next Saturday Sept. 21st. It is called the Eleventh Element, led by Coach Logan Poirier! Here is a little description of what it is from Logan himself:

 

"Throughout our lives, we are constantly seeking to be the best version of ourselves and for our CrossFit community, Dimensions has played a huge role in helping us meet our personal fitness goals! What I would like to propose, is that our souls should receive as much attention as our bodies in our efforts to be the best that we can be.

 

Now, with that being said, we are excited to announce the launch of a new weekly Saturday morning class beginning September 21st called, Eleventh Element!

 

CrossFit HQ likes to define the 10 major elements of fitness: speed, strength, power, agility, balance, coordination, flexibility, endurance, stamina, and accuracy. The goal is that as athletes, we attempt to address each of these elements evenly in order to become the most well rounded athlete that we can be. Eleventh Element would like to introduce one additional element, and that is faith.

 

In summary, the Eleventh Element class will be merging with the existing 9am class on Saturday mornings! It will be a weekly free "community style” workout open for anyone and everyone to attend. In addition to that, before the workout, from 8:30-9:00, there will be a designated time to hang with one another, share some pre workout snacks and drinks, and there will be a short 10-15 min life applicable message to fill our souls and work on that “eleventh element” of fitness."

 

Talk to Coach Logan, Matt, or Rebecca if you have any questions!! We are very excited to host the Inaugural Eleventh Element Class, starting next Saturday!

 

**Also -- tomorrow will be the last day that we are collecting donations for the Bahamas. So if you have anything to donate, please bring it to the gym tomorrow! Thanks so much to everyone who contributed!

 

Now, on to your Saturday WODs...hello weekend!!

 

Saturday Sept. 14, 2019

 

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!.

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!.

 

UNLOADED PARTNER WOD (9am)

 

Warm-up:

1 round, any order:

20 calories

200m Run

10 inch worm

10 suitcase Deadlifts per side

10 lateral box step

 

PARTNER WOD:

 

AMRAP in 30 minutes. One partner starts at the top and the other starts at the bottom. Every time you meet at the same exercise, you must run 400m together and then continue where you left off. Score = total rounds + reps

60 Box Jumps 20/24

50 Calories

40 Abmat Sit-ups

30 Wall Balls 14/20

20 KB Swings 53/70

10 Wall Walks

 

 

Crossfit (10am)

 

Warm-up:

See Unloaded

 

Strength:

Back Squat

*Set 1 - 8 reps @ 65% of 1-RM

*Set 2 - 6 reps @ 75%

*Set 3 - 4 rep @ 85%

*Set 4 - 4 reps @ 90%

 

WOD

0:00-6:00:

Complete as many rounds and reps as possible in 6 minutes of:

1 Power Clean 95/135

1 Thruster 95/135

1 Shoulder to Overhead 95/135

 

6:00-10:00:

REST

 

10:00-20:00:

5 Jumping Pull-ups

10 Front Rack Lunges 65/95

15 Box Jumps 20/24

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or do some accessory work!

 

Open Gym Accessories:

 

4 rounds

10 single arm bent over row per arm

10 Split squat per leg

 

Then,

1:00 Plank

1:00 alt v ups

1:00 Side plank right

1:00 alt v ups

1:00 side plank left

1:00 alt v-ups

 

 

 

 

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