Warm-up: 2 min Foam Roll, 10 Push-ups, 10 Air Squats
2 Rounds – Not For Time:
25 Unbroken Wallballs
15 KB Swings
Clean: Build to heavy double
MetCon – 4 Rounds:
30 sec Back Squat (heaviest clean double weight)
30 sec V-ups
30 sec KB SDHP
And so a new cycle has begun. We are seeing the dawn of week three. Could you feel the difference wash over you the past two weeks? Maybe that was just sweat running down from the heavy squats and unbroken pull-ups. Who really knows?
This newest of cycles is a lead up to CrossFit Open 2012. The Open is a worldwide CrossFit competition to determine who will move on to the CrossFit Regionals, and it runs from February 22nd – March 25th. Last year Ktown was lucky enough to have 2 male individuals, 1 female, and a team of six qualify to compete at Regionals in Ohio. We are hoping to match or better that this year even with an even larger, more competitive field to work against.
Who can compete in the Open? Anyone! We hope that as many Ktowners as possible choose to compete. The scoring is still shrouded in secrecy, but anyone could place top three male or female last year and count those scores to the gym. This helped us qualify our team last year. But the competition in and of itself should be reason enough to sign up. It is a lot of fun to compete against yourself and your friends and frenemies at Ktown, but just imagine competing against the whole Central East Region – not to mention the world!
Several of you have said you want to give qualification a fair shake, and so we coaches sat down to program out what, in our minds, gives each of you the best opportunity to make it to Regionals. As you have already appreciated, there will be a healthy dose of skill work involved. With only five workouts in the open, not being able to string double unders together or kick up in to a handstand push-up could prove ruinous. We want everyone capable of performing these skilled movements at increasingly higher intensities. You have seen this practiced in the not for time skill component of your warm-ups.
To be a competitive athlete in any sport, you need to know your limits. How fast is too fast when running that mile? How much crazed running around can you handle in soccer before your footwork drops off? Likewise, how fast can you push kettlebell swings knowing you must perform box jumps immediately following? That is where specific interval training comes in to play. Working for chunks of time at a certain intensity and then backing off or completely resting gives you the chance to play with that redline zone of your specific engine. Get to know it well. Know what you are capable of doing without totally gassing.
Now that does not mean you should be gaming all of your workouts, by no means! But there is a time and a place for all types of training, and we will program as best we can to fulfill all needs. You just keep on putting the work in at the gym, leave the voodoo to us. And for those of you who do not give a baker’s dozen about all of this mischief please disregard this post.
Disregarding own post,