Friday, September 26

Today we are going to tackle the benchmark WOD "Filthy Fifty" which is a longer chipper style workout. This is a perfect time to talk about recording your results on a day to day basis. Recording your strength work each day along with your WODs is part of why CrossFit can be so effective! By recording your progress you are able to measure your gains and improvements over time. Part of becoming the fittest you is getting stronger and improving your ability to keep moving in WODs. In order to continue making progress you should have references from past workouts and strength work to work off of. A benchmark WOD like "Filthy Fifty" will allow you to record your time along with the scaled movements or RX movements that you perform. Record your performance today so that when we repeat this workout months down the road you can look back and be proud of the progress you've made in your fitness. Obviously, coming regularly and consistently is the best way to ensure your improvement, so make that a priority too! CrossFit makes your performances measurable and repeatable, so take advantage of the science behind it and set up a notebook!!! If you don't have one right now, ask a coach and we will get you set up. No excuses to not write down your daily progress. Workout for Thursday, September 25

"Filthy Fifty" For Time: 50 Box jump (24/20) 50 Jumping pull-ups 50 Kettlebell swings (1.5/1) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions (Supermans) 50 Wall ball shots (20/14) 50 Burpees 50 Double unders

With remaining class time work on skill work of choice. Please use this time to get some coaching on skills and improve on those parts of your workouts that need work. (Double Unders, HSPU, Kipping, Muscle Ups, Overhead Squats, Handstand Walking, Box Jumps, T2B…we all have weaknesses in skill work, so pick your weak spots and attack them!)

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