Sep 12
27
Jeff visited CrossFit Fort Vancouver and met their head coach Adam Neiffer! Now Adam has a CFI shirt to rep our box and I have a Fort Vancouver shirt to rep his! Anytime you visit another Box, offer to do a shirt exchange! For most boxes it’s tradition!
Friday’s WOD
Strength/Skill
10 minute EMOTM, 2 deadlifts @ 85% 1RM
A=75%
B=technique, 5 reps EMOTM @ 95/65 or lower
Met-con:
“Tabata Something Else”
A Tabata interval workout is 8 rounds of 20 seconds of work followed by 10 seconds of rest. For this WOD complete the following circuit, doing 8 rounds of one exercise before moving on to the next. There is no rest between exercises.
- Tabata Pull-ups
- Tabata Push-ups
- Tabata Sit-ups
- Tabata Squats
Your Tabata score is the lowest number of reps from any given round. Your final score for the WOD is the sum of your four Tabata scores.
Notes and Announcements
An Important Note on Scaling! We’ve received some feedback regarding our scaling groups. Some members feel that some groups are too challenging while others are too “easy”. When choosing your scaling group, work with your coach and choose the group that will maximize your intensity without breaking down your technique. In other words, choose a group that will allow you to go quickly and efficiently through the workout, a group that you may at first think is too “easy” as your preparing for the WOD. If it feels “easy” and your form feels strong, then move faster. See how hard you can push yourself until your form suffers, then back off. Soon enough the more difficult scaling groups will no longer be out of your reach when you take this approach. You just have to put in the work and the intensity with the extra scaling before you advance in difficulty. That’s just the way it works! Trying to step up to the challenge and attempting to do the Rx or A group every day often does not benefit you as much as a fast, hard, intense workout at a lower scaling group. When you’re ready to move up, you’ll know! Eventually the B, A, or even Rx exercises start to feel “easy” as you’re preparing for the WOD. That’s when you know it’s time to step it up. Just be patient, put in the work, and it’ll happen! Don’t force it!
Fall Challengers! There are only a few more days in September! That means only a few more days to make up any Fall Challenge workouts you may have missed! Please let us know if you need to make up one of the following:
- Weigh-in and Measurements
- 2K row
- Baseline
- The AMRAP
- Olympic Lifting Meet
- Bench Press/Deadlift/Push-up
CrossFit Open 11.4
