08.15 – Thursday

“Death by Burpees” is a by-the-minute interval challenge. In the first minute, you complete one burpee. In the second minute, you do two. Third minute, three… until you cannot complete the required burpee amount in a minute.

We’re halfway through CFI Bingo! Are you on track to complete a Bingo? If you have any questions make sure to reach out to your coach or Andrew! Grab a buddy before or after each class and continue to chip away at the different challenges.

Clarifications:

–2 minute max rep Double Under test can be treated as 2 minutes of practice if you don’t have DU’s yet. Practice for a couple of minutes, and get yourself closer to getting that first one! If you’ve got DU’s, then keep track of how many you get in a 2 minute span.

-As for the 500 grams of vegetables and fruit, you can ask Google, “How much is in a serving of broccoli?” and it will tell you.

-For the push-up and pull-up weekly challenges, treat these like volume training. Try and maintain 3-5 reps every minute for 10 minutes. If it takes you 10 seconds to get your reps, you will rest and recover for the remaining 50 seconds in the minute.

-The sled drag will need 45 lbs. extra on the sled for ladies and 90 lbs. extra for men

-400m Walking Lunge can also be done inside if the weather is not good. Get 50’ track, and do 13 down and backs

-The gym has a RomWOD account that you can use for free. Ask your coach for the info. You do not need to sign up for yourself.

-Squares that have a “weekly” component are only required on full calendar weeks for the month. These activities would be required August 4th – 31st

-A Hero WOD can be completed at any time, not just on Sunday’s. They can substitute a normal WOD.

-We will try to emphasize good PR opportunities like benchmark WODs, etc. throughout August!  

-The cash out squares are to be done after you cool down from your WOD, not to replace a WOD.

Cash-out squares include:

10 min Max Effort Assault Bike

5 min Max Effort Assault Bike

2 min MAX REP DU’s test twice a week for the month

100 Push-ups throughout the day (twice/week)

100 GHD hip-extensions at least once a week for the month

30-50 Strict Pull-ups (twice/week)

1 mile run cash out once a week throughout

Cash-out a day with “Death by Burpees”. “Death by Burpees” is a by-the-minute interval challenge. In the first minute, you complete one burpee. In the second minute, you do two. Third minute, three… until you cannot complete the required burpee amount in a minute.

SMART goals are:

Specific: State exactly what you want to accomplish; use action words.

Measurable: Use smaller, mini-goals to measure and track progress.

Achievable: Make your goals reasonable and within scope.

Relevant: Set goals that are worthwhile and have a purpose.

Time-Bound: State when you’ll get it done, be specific on date or timeframe.

Thursday’s WOD

Scaling Options

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