Friends,
Hope you’re all loving the Spring. And thanks to all who came out to Spikeball at Stanton Park on Saturday. Too much fun.
As you continue to work through our programming, remember that we generally try to make every day stand on its own as a challenging and fun workout. Many folks like to come five or six days a week, which is encouraged, but can be a lot on the body… learning when to scale up and scale down is an INTEGRAL part of the CrossFit experience.
If the only variable you consider changing about a workout is weight, RX or lighter, then maybe you should dabble with changing other variables. What if it was the VOLUME (duration and # of repetitions) that really beat you up. What if going heavier and working for a shorter period of time was more conducive to your goals?
Here’s my challenge to you in April: If you frequently scale the weight back, try going a bit heavier (or faster!) and do 1 less round. Or 75% of the AMRAP time.
What do you have to lose from changing it up? Our coaches are here to help guide you through that process. And if the experiment doesn’t work for you, go right back to what was working.
Rant over, the week ahead:
Monday – Bench Press and Yates Row strength, followed up an off-the-wall WOD with dead hang from the bar, double unders, and V-Ups
Tuesday – A format I repeat at least once a month… powerful movements and short runs. This week power snatches, box jumps, and 100m run. If your goals are any of the following: losing weight, getting abs, actually increasing your capacity to kick life in the face… this is the WOD.
Wednesday – Double Strength Day, glutes edition. Barbell RDL and Narrow Grip Chin-Up first, followed by Barbell Reverse Lunge and KB Pullover. But really if you think about it, glutes day is usually performance day, too.
Thursday – Core EMOM up front. Then Sprint/Rest with 1k Rows and heavy-ish barbell shoulder to overhead
Friday – Lots of reps of KB Deadlift, Pull-Up, and KB Front Squat. Then, like last week, a few really smart shoulder Prehab motions. Remember last month when you swore to do the little things to help your joints? About that…
Saturday – Partner WOD