CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris
It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.
Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.
It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.
*** Chad was programmed today because it was not previously in Wodify. Because some of our members have done this wod, I wanted to give us a way to record our times.
Weightlifting
Power Clean
On the 2:00 x 5 Sets:
1 Clean Pull
1 Clean High Pull
2 Power Cleans
Set #1 – 50% of 1RM Clean
Set #2 – 55%
Sets #3+4+5 – 60-65%
STIMULUS
Our complex today focuses on positioning off the ground
First two reps are pulls, with two power cleans to confirm
Clean Pull – Big shrug, but arms stay extended
Clean High Pull – Arms bend (bar to about heart level)
We do not need to hold onto the bar throughout
Focus here purely is technique, both in how we approach the complex and the loads on the bar
COMPLEX DEMO
https://youtu.be/o3ACl1REplE
Metcon
Hurricane (Time)
3 Rounds For Time:
800m Run
21 Power Cleans (155/105)(115/85)
STIMULUS
GENERAL
“Hurricane” is a simple, but effective couplet of running and power cleans
The running distance and barbell weight are both designed to be on the moderate side
We expect this workout to take around 20 minutes to complete
POWER CLEANS
The barbell weight today should be a weight you can ‘touch and go’ for 12+ reps
Within the workout, you’ll likely opt for either singles or a mix or ‘touch and go’ and singles
RUN
If unable to run outside, choose one of the following:
600 Meter Air Runner or Trueform
1,600 Meter Bike Erg
1,000 Meter Row
80/60 Calorie Schwinn Bike
60/45 Calorie Assault Bike or Echo Bike
STRATEGY
RUNS
With 1.5 miles of running in today’s workout, the runs matter quite a bit
We can think of these as 6 x 400 meter splits
The difference of 10 seconds across the 6 splits could mean the difference of going a whole minute faster or a whole minute slower (Example: Holding 1:50 vs. 2:00)
Let’s hold a moderate pace on the run that you see yourself being able to hold for around 18-20 minutes (or around a 5k pace)
After finishing the power cleans, take the first 100 meters to recover before trying to settle back in to your workout pace
POWER CLEANS
With a moderate barbell, singles will definitely be the safest and most consistent option across the 3 rounds of work
However, coming off the runs, you may be able to open up with a bigger set of ‘touch and go’ reps before moving to singles
This initial set after each run can help you chip away at almost 1/3 of the reps in one shot
For Example: You could complete 7 ‘touch and go’ reps before immediately moving to 14 quick singles
Another option is to complete a mix of ‘touch and go’ sets and singles, with the singles serving as the “”recovery”” for you ‘touch and go’ reps
For Example: To get to 21 reps, you could complete 3 sets of: 3 ‘Touch and Go’ + 4 Singles
Overall here, the goal is to choose an option that allows you to stay moving forward
Metcon
Chad (Time)
For Time
1000 box step ups (20″)
45#/35# ruck sack
Chad Wilkinson
From Patriot Guard: SOCS Chad M. Wilkinson age 43, passed away unexpectedly 29 Oct 2018 in Virginia Beach. He served as a SEAL assigned to many NSW Commands, most recently in Virginia Beach. SOCS Wilkinson had many deployments and multiple combat missions over the past 22 years. He was highly decorated and highly respected as a mentor, instructor and brother in arms. He is survived by his wife Sara Wilkinson, CrossFit HQ trainer, and daughter Kinsle
This wod was created because it was not previously in Wodify. Because some of our members have done this wod, I wanted to give us a way to record our times.