Weekly Training | 6/27/16 – 7/3/16

Hello All! 
Upcoming Fourth of July Holiday Schedule:
Sunday, July 3, CLOSED.
Monday, July 4, CLOSED.
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Monday 6/27
Warm Up

Z1 3 min
Barbell Warm Up
DL, PC, FS, PP, BS, GAM x 5 reps each

“Nightmare Fuel”
From 0-10 min
4 Power Cleans
4 Front Squats
4 Push Jerks
135/83
5 Rounds For Time
From 10-20 min
1 Mile Run
From 20-30 min
50 Burpees to Target
From 30-40 min
2K Row
*All of these efforts are for time. Whatever time is remaining in the 10 minutes is your rest.

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Tuesday 6/28
Warm Up
Monster Walk (Down and Back)
Barbell Warm Up
OHS x 10
A. CJ Complex
1 Clean
1 Strict Press
1 Push Press
1 Push Jerk 
1 Split Jerk 
Heavy, but pretty single
*10 min to practice
*Beat last week
B. Front Squat
5RM 

10 min of Practice
“The Mountain”
AMRAP 7
10 Burpee Box Jumps (24/20)
15 Deadlift (135/95)
20 Cal Row
*Go hard here, move well on the DL
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Wednesday 6/29
Warm Up
Z1 3 min
Demo and Review all movements as a group
Perform 5 reps each
 
Maximum Aerobic Power (MAP)
Practice Pacing and Quality, simple movement
A. AMRAP 10
Push Ups x 15
Pull Ups x 10
Row 250m
*Scale Pull Ups to Piked Ring Rows
B. AMRAP 10
Run 200m
15 Wall Balls
15 Burpees
C. AMRAP 10
DU x 50 SU x 150
15 BJSD (24/20)
15 KBS (53/35)
*Rest 5 min between efforts.
*Go hard here, but do not blow yourself up.
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Thursday 6/30
Make up and recovery day
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Friday 7/1
Warm Up
Z1 3 min
Monster Walk Down and Back
 
A. Pull Ups
5 Sets x AMRAP
*Scale to
1. Piked Ring Row x AMRAP
2. Tough Negatives. Ensure good lat and shoulder position first!
B. Z Press
45/33
AMRAP 5
1 Second hold locked out overhead before bringing the bar down to touch the shoulders.
C. Back Squat
20RM
*Use 2-3 warm up sets x 10 reps to get into your 20RM
D. Midline
5 Sets
20 Sit Ups. If doing abmat, use weight
10 Good Morning (65/45)
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Saturday 7/2
“Strong Man Shuffle”
A. 3 Rounds 
10/7 Cal Bike
Sled Push Down and Back(moderate weight)
Rest 5 Min
B. 3 Rounds
5 Stone to Shoulder
200m Run

Rest 5 Min

C. 3 Rounds
5 Tire Flips

10 Pull Ups

D. 3 Rounds
Farmer Carry 100m
20 Push Ups

*5 min rest between A-D
*Go hard3/16
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Sunday 7/3
No Class. The gym is closed today and tomorrow, Monday July 4.
Karl S

Karl S.

CrossFit = Better running

Hi Kids,

I want to discuss running in this post and how CrossFit can help improve your running over any distance. From CrossFit, you will be stronger, more flexible and have more endurance all of which translate into better, safer and more efficient running. We also teach better running mechanics, using gravity to aid us, in order to run faster. Lean, fall forward, use the hamstring to pull the heel up and repeat! Running is a skill like anything else that must be practiced well to be proficient and good at. If your plan is to get better at running, make sure you are running correctly and fast first over shorter distances. Then, little by little, increase distance. Finally, through MAP efforts and hard, grueling WODs, you will know how to pace correctly and be mentally stronger which will translate into better running.

Example 1:
Coach Kyle is not the biggest fan of running, however he will run the Bobcat Bolt 5K for a great cause and a few miles in CrossFit Hero WODs. He can run under 24 minute 5Ks with minimal training due to being strong and fit. Obviously, if he ran some 400 to 800m repeats, Kyle would be much faster and not feel like he was going to barf after running 3.2 hard miles.

That's Kyle out in front...for 1 second

That’s Kyle out in front…for 1 second

Example 2:
Sarah is an accomplished runner, having ran a full marathon and numerous Reach The Beach races. She PRd her “insanely hilly 9 mile run” this past fall during Reach The Beach. Sarah attributes the improved running due to greater strength and endurance in her legs, abs and back. She also set a PR in her Bobcat Bolt with minimal run training. Last year she ran the Bolt 5K in 25:29 with an 8:02 pace. This year she ran a 24:24 with a 7:47 split! That is a big improvement in a years time with less running and more barbell and gymnastics. Sarah also had amazing results doing the nutrition challenge; she dropped unnecessary bodyweight while continuing to build strength.

Sarah running during a 5K last summer

Sarah running during a 5K last summer

Example 3:
Kate is another accomplished runner; she recently ran the Boston Marathon in 3 hours and 12 minutes. Basically, imagine sprinting as hard as you can for 26.2 miles and you will be able to keep up with Kate. With the help of The Fort and a well thought out training plan, she ran the “perfect marathon,” which as a coach is so exciting to hear and be a part of. Kate said CrossFit helped her in numerous ways; she became stronger and more powerful without putting on much excess muscle, which would be detrimental to a marathon runner. Her conditioning improved through a difference in training; Kate’s body, mind and spirit was slowly being burnt out by long distance running. CrossFit helped get her out of that pit. Lastly, Kate’s mental toughness and her ability to listen to her body and pace both greatly improved. She knew how hard to push at just the right moments and had the guts to back it all up! Kate had this to say about CrossFit: “I sincerely haven’t been this excited about running or training in years and know that for shorter running distances CrossFit is the perfect accompaniment for increasing speed.”

Kate finishing her "perfect" race looking strong!

Kate finishing her “perfect” race looking strong!

To summarize, CrossFit will help you become a better runner. We need a good foundation of running mechanics first because running is a skill, just like a power clean or muscle up. Running slowly over “long distances” will not help you be a better or faster runner! Practicing running mechanics, developing speed, strength and power and running fast and being uncomfortable will. If you need help with your running, do not hesitate to reach out!

Weekly Training | 6/20/19 – 6/26/19

FOTF DerekFOTF EileenFOTF Karen

Audrey and Ashley are trying to complete the members wall! If you face isn’t part of the Faces of the Fort Project yet, please let us know and we will snap your pic. Let’s get ALL members on the wall. Thank you!

 

WEEKLY TRAINING

Monday 6/20
Warm Up

Z1 3 min
Barbell Warm Up
DL, PC, FS, PP, BS, GAM x 5 reps each

EMOM 10
4 Power Cleans
4 Push Jerks
*You pick the weight, but move well!
“Pick Your Poison 2”
For Time
2K Row
1 Mile Run
60 Burpees
*Partition any way

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Tuesday 6/21
Warm Up
Monster Walk (Down and Back)
Barbell Warm Up
Tall Snatch
A. Overhead Squat
5RM OHS

10 min of Practice
*Use this time to practice the highly complex movements that are the OHS and Snatch. If you are just learning, simply do your best.
B. CJ Complex
1 Clean
1 Strict Press
1 Push Press
1 Push Jerk
1 Split Jerk 
Heavy, but pretty single
*10 min to practice
C. “The Hound”
AMRAP 7
5 Strict Press (115/65)
15 Deadlift (115/65)
20 Cal Row
*Go hard here, move well on the DL
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Wednesday 6/22
Warm Up
Z1 3 min
Demo and Review all movements as a group
Perform 5 reps each
 
Maximum Aerobic Power (MAP)
Practice Pacing and Quality, simple movement
A. AMRAP 10
Row 250m
Wallball x 15
Pull Ups x 7
*Scale Pull Ups to Piked Ring Rows
B. AMRAP 10
Run 200m
15 Push Ups
15 KBS (70/53)
C. AMRAP 10
DU x 40 SU x 120
15 BJSD (24/20)
15 Burpee to Target
*Rest 5 min between efforts.
*Go hard here, but do not blow yourself up.
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Thursday 6/23
Make up and recovery day
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Friday 6/24
Warm Up
Z1 3 min
Monster Walk Down and Back
A. Sprints
200m x 6-10
*Your split times must be within 5 sec of each other. If not, you are DONE!
*Rest 2 min between
B. Barbell Complex
5 Hang Power Cleans
5 S2OH (Push Press, Push Jerk or Split Jerk)
*Develop confidence with both movements
*3-5 Sets Total
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Saturday 6/25
Strongman Work
1 min Sled Push (Heavy)
:30 sec rest
1 min Stone to Shoulder
:30 sec rest
1 min Farmer Carry (Heavy)
:30 sec rest
1 min Yoke (Carry weight in front or back rack or overhead)
:30 sec rest
1 min Tire Flips
:30 sec rest
*4 Sets Through each
*Teams of 2-4 people
*Move some weight. Have some fun. Learn something new.
Cool Down
5 Sets
20 Sit Ups
10 Good Mornings (Biggest ROM possible)
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Sunday 6/26
Make up and recovery day