1153 N Academy Ave, New Braunfels TX 78130

April 30th- May 5th THE BIGGEST WEEKEND EVER!!!!!! (A recap)

//April 30th- May 5th THE BIGGEST WEEKEND EVER!!!!!! (A recap)

April 30th- May 5th THE BIGGEST WEEKEND EVER!!!!!! (A recap)

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:

Monday

WARM-UP:

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

 

PREP-WORK:

Review movement

Front rack mobility

 

STRENGTH:

4 rounds

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.

 

CONDITIONING:

3 rounds for time:

400m Run

3 rounds of Cindy

(5 pull ups, 10 push ups, 15 air squats)

Rx: C2B

Notes: find a scale that is challenging but allows for a quick transition.

 

COOL-DOWN:

Foam roll Lats, upper thoracic and quads.

Tuesday

WARM-UP:

2 rounds

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

 

PREP:

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)

 

ACCESSORY:

3 rounds

Weighted Planks x 30 sec (45/25)

5-7 Eccentric Hamstring Drops

Notes: Go heavier than last week on the planks if possible.

 

CONDITIONING:

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.

 

COOL-DOWN:

1 min of each

Couch Stretch

HIp Switch

Twisted Cross

Wednesday

WARM-UP

3 rounds:

30 sec Single Jump Rope

30 sec Walking Plank Holds

30 sec Sit Ups

30 sec Mountain Climbers

 

STRENGTH:

PREP WORK:

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)

 

CONDITIONING:

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

 

COOL DOWN:

Foam roll calves

Thoracic Rotations

Hang from the Bar 1 min and breath through your nose only.

Thursday (game day)

WARM-UP:

5 minutes Dynamic Warm-up

(Sprinting, change of direction, skipping, hopping…..)

Then: Empty Barbell Warm-Up

 

STRENGTH:

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!

1000m Row

Then 3 rounds

15 Thrusters

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.

 

COOL DOWN

1 min at each

Thread the needle

Pancake position with nose breathing

Friday

WARM-UP

3 rounds

10 Ring Rows

10 Scap Pull Ups

10 Kasack Squats

10 Hallos

 

SKILL:

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.

 

COOL DOWN:

5 min spending time foam rolling.

IT band, VMO and upper back.

 

 

 

2018-04-30T21:08:24+00:00

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