August 14

Monday! 08152016 WOD & Info


Never miss a Monday!  Bring it on!

The more you know about your program and your fitness, the greater the results you will get.  Here are a few insights to your PECF program with some Q & A:

Why do we use so many EMOMs/ Every 2 minutes, etc. in the strength?

These schemes control the rest period.  Rest is another training variable such as weight, reps, sets, etc.  The amount of rest you take has an effect on physiological adaptations of your training.  Typically we will take longer rest for bigger movements and heavier weight.  The EMOMs also help keep everyone on the same page making it a lot easier on the coaches.

Why so much running in our program?

LOL – 1st.  There isn’t much running.  The distances are always short.  2nd. Running is a great tool for building cardio-respiratory capacity.  CrossFitters for the most part do not like running!  I get it, but it does a body good!  3rd.  when programmed in a WOD, the running acts like a buffer between anaerobic demands.  You can only do so many thrusters or pull-ups before the lactic acid builds up beyond what the cells can buff out.  At this point fatigue sets in and recovery slows.  Eventually you can’t go anymore.  By placing a short run in the mix, you are able to keep moving.

The blend of metabolic challenges – aerobic/anaerobic, strength/power/cardio is a potent cocktail for results.  Our conditioning most often has an aerobic component (jumping, running, rowing, doubles), a strength (barbell, dumbbell, KB) and a body weight (gymnastic like) movement.  Combining the various physical challenges in one workout is the heart of our conditioning (i.e. Met Con or WOD).

Why so many darn squats?

Squats are perhaps the most functional and foundational movement there is.  Squatting works your core, quads, glutes, hamstrings, ABductors, Adductors and more.  The squat helps correct physical imbalances and improves overall movement.  Squats are an essential part of all Strength and conditioning programs for developing athletic abilities.  They also improve joint function in both the hips, knees and ankles.  Furthermore, the squat is a great tool for building muscle and burning fat.


This week’s ‘Weakness Eliminators’ 

  1. Cardio: do one tabata *thats 8 rounds* of either Calorie row, jump rope (doubles if you can), burpees, calorie bike or mountain climbs.  you can mix and alternate.  Also, 2 hill runs.  Shoot for 3-6x this week.
  2. Handstands: here you can work on your handstands and shoulder stability.  hold a handstand on the wall for :30.  Rest for :30 and repeat x 4.  Reduce the hold time if needed and progress.  To advance this, try taking your feet off the wall but stay close enough you can use it to keep you up.  Try this 3-5 x this week.
  3. Overhead squat.  Get up close and personal to the wall and squat with a pvc pipe for 3 sets of 20.  Advance to using the bar.  This can be done often!  Already good at that?? Lets sit down in the squat position and do overhead presses from the overhead/snatch grip.  4 sets of 10 reps.

Your workout for Monday!

Back squats E2MOM X 5
10 – 8- 6 – 4 – 2
65{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}, 70{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}, 75{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}, 80{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}, 85{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}

Pull-ups EMOM X 6

Scale 1. Can do pullups but not many.
Perform 1-5 reps each minute. do not modify

scale 2. Almost there
pick the lightest band you can perform
with. do 1-5 reps

scale 3. Pullups are not happening. go rings

Met Con
10 minutes to go as far as yo can

overhead alternating lunges Rx75/55 Sc65/45
Comp 95/65
bar over burpees
*run 200 between each round*





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