Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. This week we will start tracking attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Regular Class: We will meet in the '62 Room of Arvin at 0530 - BRING A TOWEL and a JUMP ROPE! If you do not have a jump rope yet, we have a few new Black and Gold ropes that you can use. We will start doing double unders more often in the WODs, so you should order a speed rope online if you have not done so already. This workout is open to EVERYONE!
Warm-Up: Run 1 lap around the Comm and Supt's house (approximately 500m). Spend approximately 10 minutes learning the technique of double unders and practice.
WOD: "ANNIE"
50-40-30-20-10 of:
Double Unders
Sit-Ups
**If you cannot do double unders, still try to attempt them. Only if you are new to double unders, attempts can count if the rope gets around twice and just gets caught up on your feet. However, if you are having to stop after every attempt, your intensity might not be high enough so we will encourage you to scale. If you need to scale, 3 single jumps = 1 double under.
Post WOD:
Tabata Hand-release Push-Ups
*Tabata = 8 rounds of 20 seconds on, 10 seconds rest. Keep track of the number of reps per round with a goal of trying to maintain or beat the previous number of reps with each new set.
No comments:
Post a Comment