The Biggest Weekend Yet!
In case you missed last Saturday. It was action-packed. The community here at New Braunfels CrossFit was everywhere.
The day began as member gathered in the parking lot of Sporthalle. Sporthalle Run Club Founder/President Monica Kiefer led the group on a Run/walk/hike/bike from Sporthalle to the New Braunfels Tube Chute.
Once they got to the Tube Chute they were greeted by the ELITE SPORTHALLE BOAT TEAM.Who over the last few weeks have been working on a cardboard boat to put down the tube chute for the “THRU THE CHUTE” Cardboard Boat Race. The team made the run down the tube chute. Not once but twice.
At the same time, a ragtag group of volunteers gathered at Smithson Valley high school for the COMALFIT games which are an event put on by Comal ISD.
Led by Coach Chick they were Judges for the “Just for Fun division” This was a great event and we are looking to not only volunteer for next year but also compete.
This weekend was very special because it truly showed the #locallifestylelongterm tagline that we put on everything we do.
Thanks to everyone who came out and supported, volunteered and participated.
This week’s Programming:
5 min sprint work (change of direction)
Then: 2 rds
10 Kipping Swings
10 Kick Throughs
5/5 Slamball or Bottoms up Press
10 Pass Throughs
Front rack mobility
5-7 reps Z-Press
5 reps Shoulders-6-Ways
Notes: proper set up on the z-press is important. Hamstrings should be pressed to the floor and torso is tall and straight. Shoulder-6-Ways should be done slow with focus on not swinging. Good accessory work equal healthier shoulders.
3 rounds for time:
3 rounds of Cindy
(5 pull ups, 10 push ups, 15 air squats)
Notes: find a scale that is challenging but allows for a quick transition.
Foam roll Lats, upper thoracic and quads.
Partner A) 250m Row/Run
*Partner B) rd#1 Rollie Polly
Rd#2 Single Arm KB Swings
Rd#3 Reverse Goblet Lunges
*switch with the partner after they row 250m
Review Deadlift plus 10 empty bar perfect reps.
2 sets of building deadlifts till you reach first weight. (5 minutes)
STRENGTH: (week 1 Wendler)
5 reps Every 3 minutes for 9 minutes.
5 Deadlifts @ 60%
5 Deadlifts @ 70%
5 Deadlifts @ 80% + (as many perfect reps as possible)
Weighted Planks x 30 sec (45/25)
5-7 Eccentric Hamstring Drops
Notes: Go heavier than last week on the planks if possible.
15 min AMRAP
100m Suitcase Carry
20 KB Swings
20 Goblet Reverse Lunges (off of a 45# plate)
2 Turkish Get Up (add 2 reps each round)
Rx: 70/55 Fitness: 55/35
Notes: Good movement quality. They can have a lighter weight for the TGs if needed.
1 min of each
30 sec Single Jump Rope
30 sec Walking Plank Holds
30 sec Sit Ups
30 sec Mountain Climbers
12 min EMOM
10 Single Arm DB Row (unsupported) (tempo 41×2)
10 Single Arm L DB Row (unsupported) (tempo 41×2)
12 Floor Wipers (135/95) (95/65)
30 Double Unders
5 Push Jerks
5 Burpees Over the Bar
30 Double Unders
10 Push Jerks
10 Burpee Over the Bar
30 Double Unders
15 Push Jerks
15 Burpees Over the Bar
Notes: RX (155, 135, 115/125, 105, 95) Fitness: (135, 115, 95/95, 75, 55)
Scaling for Double Unders: 30 Plyo Jumps over the Bar
Foam roll calves
Hang from the Bar 1 min and breath through your nose only.
Thursday (game day)
5 minutes Dynamic Warm-up
(Sprinting, change of direction, skipping, hopping…..)
Then: Empty Barbell Warm-Up
Every 2 minutes for 14 minutes
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 2 Front Squats
Notes: Progressive build focusing on perfect form and good body position.
CONDITIONING: GAME DAY!
Then 3 rounds
15 Box Jumps
Rx: 95/65 Fitness: 75/45
Notes: GAME DAY WOD. Focus on pushing yourself beyond what is comfortable. 1000m Row can be performed at the end of the WOD if needed because of class size.
1 min at each
Thread the needle
Pancake position with nose breathing
10 Ring Rows
10 Scap Pull Ups
10 Kasack Squats
Spend a few minutes being a monkey on the bars! See how far you can get.
10 min Toes to Bar Skill work.
3 sets of Max Effort Toes to Bar.
CONDITIONING: (30 min Cap)
Partner WOD for time!
800m with Med Ball/Slam Ball (broken up as needed)
100 Wall Balls
100 Seated Lateral Ball Slams (WB)
100 Slam Balls (SB)
100 Sit Up Ball Slams (WB)
800m with Med Ball/Slam Ball
Notes: team must complete the total meters but can choose what distance to break it into 200m or 400m. Break up the reps as needed between athletes.
5 min spending time foam rolling.
IT band, VMO and upper back.