Announcements
Please note the following Classes are cancelled this week:
Friday 3/29 4:30pm, 5:30pm, and 6:30pm
Saturday 3/30 9am & 10am
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds, Not for Time (and at a controlled, low intensity):
200 Meter Run
10 Pushups + 15 Air Squats + 20 Sit-Ups
15/12 Calorie Row
5 Deadlifts + 5 Hang Muscle Cleans + 5 Push Presses (empty BB)
2 Rounds:
1:00 Medball Thoracic Opener
1:00 Laying Front Rack Stretch
1:00 Alternating Warrior Squats
Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
In “Macho Mile”, we have a mile of running coupled with 3 rounds of the complex every quarter of the way.
Stimulus wise, we are looking for a loading that we feel very confident we could complete two full rounds of the complex unbroken, “touch and go” style (18 repetitions unbroken). If we do not believe we could accomplish so at our current strength level, let’s modify the weight a bit lighter to allow us to make this the conditioning workout we are looking for.
Said another way, the loading is intended to challenge our runs – where we want to place our effort. Inside our de-load week, we have the chance to refine our ability to pace and manage our heart rate, and running is one of the best tools to train it. Highly metabolic, and very clear when we bite too hard too early.
Let’s do our best to track our running splits for this workout. Valuable data to look back at. In terms of the feel of the run, we want to start somewhere around what we believe would be our 2.5-3 mile race pace. A fast pace, but one we feel we can hold on rounds three and four. Those two are the runs we are after.
Stimulus Notes
Warm-up (No Measure)
Deload Week.
It’s time to give our bodies and minds a period to recover. We’re going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what’s ahead.
“Gruntwork” starts Monday the 1st.
Time to get strong.
“Grunt Work”
April 1st – June 24th, 2019
12 Weeks
It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.
In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.
There is no substitute for raw power in our sport. Yet with that raw power comes a responsibility–to take care of our body. Being strong is one part of the larger puzzle, but being able to use it is another. When we increase our raw power and our ability to use it through proper positioning and mobility, we become bulletproof.
We’ll move better and hit PRs.
We’ll be less injury prone, allowing us to train harder throughout the week.
We’ll chase brilliance in the basics, from the slow lifts to the fast, through consistent progressions.
We’ll incorporate routine “Body Armor” sessions, to balance and bulletproof our body.
And, most notably, we’re going to get very, very strong.
And it all starts Monday, April 1st. Here’s to the season ahead, and becoming the hardest worker in the room. Let’s get to work.
“Grunt Work” Template
Monday – Squat Waves + Olympic Cycling + “Body Armor”
Tuesday – Skills + Conditioning
Wednesday – Pressing + “Body Armor” + Conditioning
Thursday – Rest Day
Friday – Deadlift/Squat + Conditioning + “Body Armor”
Saturday – Olympic Cycling + Conditioning
Sunday – Rest Day
Note – “Odd Object” conditioning will be utilized 1-2x per week, which can consist of sled pushes, drags, Wreckbag work, and dumbbells/kettlebells. It has been designed however, with the limited equipment athlete in mind. We won’t need to move to purchase new gear for this cycle – that is not the intentions.