Wednesday, January 4
As we approach the CrossFit Open, which starts February 23, you'll see our workouts biasing conditioning over strength because that is what the Open usually demands. In the past the Open has featured lighter weights and put a bigger emphasis on work capacity, and even though we don't know for sure, we're guessing that the workouts will be similar in 2017.
Since we use the Open as our "season" here to program our year we are now into the prep phase for that season. The heavy strength work gets done in the off season and now we are getting ready for game day. This gives us the best chance for success in the Open and gives your body a break from heavy weights so you can perform your best. You can't do it all all of the time.
With all of that being said I'd like to emphasize the value of the aerobic capacity class that we now have on Saturdays at 10:30 am. This class may seem easy/boring/unimportant, but I can assure you that increasing your aerobic conditioning over the next 2 months will pay off big time in the work-capacity driven Open workouts.
Having an "engine" as they say allows you to continuously recover during workouts. You'll see improvements in your lungs, muscular endurance and rest periods.
The aerobic capacity class started with more steady state biking and rowing with some intervals thrown in, but we're going to start adding in mixed modal training as well. Basically, you'll being moving at a sustainable pace doing some of the movements we use in CrossFit.
The key to aerobic training is that it is sustainable over a long period. Training at a sustainable pace will build your aerobic system, muscle endurance and work capacity. We are going to move at a pace that allows us to keep going with no drop off in performance.
So, if you are hunched over breathing hard during workouts or you just can't catch your breath at all, I encourage you to give the aerobic capacity class a try.
Here's this Saturday's workout so you can see what we're doing before coming.
4 Rounds 2 Minutes Bike at easy pace 2 Minutes single unders 2 Minutes box step ups at easy pace 2 Minutes burpees at easy pace
All of this work will be done at an easy, sustainable pace. You should be able to hold a conversation while doing the work.
Workout for Wednesday, January 4 Warm Up with 3X3 Heavy Object Squats - 3 Working Sets
Build to Heavy Complex - 7 Working Sets, 1 every 2 minutes 1 Front Squat 1 Thruster 1 Front Squat *Work out of a rack
6 min AMRAP 9 Burpees 15 Air Squats