CrossFit Lake Tapps

Tuesday WOD

Group

Warm-up #2

Skill:

Deadlift 3x heavy single (85% 1 RM)

MetCon:

20-15-10-5 rep rounds of:

Jumping Squat

Kettlebell Swing

Ring Dip

Kick Start

20-30 min Cario effort!

Angela during the Medicine Ball Deadlift.

Monday WOD

Group

Warm-up #1

Skill:

Clean & Jerk 3x heavy single (85% 1RM)

Snatch 3x heavy single (85% 1RM)

MetCon:

3 Rounds of:

Walking Lunge, 100'

KTEs, 20 reps

Kick Start

Skill:

Squat

Shoulder Press

Kettlebell Swing

MetCon:

20-15-10-5 rep rounds of:

Jumping Squats

Kettlebell Swing

Dips

Thursday WOD

Goup

Warm-up #1

Skill:

Power Clean 5x heavy single

Deadlift 1x15

MetCon:

3 Rounds of:

DBL Unders, 30 reps

Kettlebell Swing, 21 reps

Kick Start

Get out for your cardio effort and read your "Zone" article.  Come to next class with questions!

Trying to reach full extension...straight arms, wrists in line with elbows, shoulders, hips to ankles!

Wednesday WOD

Group

MetCon:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.  There is no rest between exercises.

Kick Start

Warm-up

Skills:

All in WOD

MetCon:

21-15-9 reps of:

Wall Ball

Deadlift

DB Shoulder Press

Tuesday WOD

Group:

Oly warm-up

Snatch 5-3-2-2-1-1-1

MetCon:

2 rounds of:

Run 400 meters

30 Sit-ups

30 Back Extensions/Good Mornings

Kick Start:

Don't forget your Homework!  Run, or complete some form of cardio effort for 20 minutes.

Thanks again for choosing CFLT!  We had a great first session and can't wait for the rest!

Push!

Monday WOD

CF Group Class:

Simple Warm-up

Skills:

Back Squat 3x10

Front Squat 1x15

MetCon:

3 Rounds for time of:

Walking Lunge with overhead weight, 20 reps

Box Jump, 20 reps

Kick Start:

Hooray for the first Day!

Skills:

Air Squat

Push-up

MetCon:

# Rounds in 15 mins of:

5 Pull-ups (jumping)

10 Push-ups

15 Squats

Friday WOD

Warm-up #2

Power Snatch 3x3

Metcon:

Mini Fran

12-9-6 reps of:

Heavy Thruster

Pull-ups

Thursday WOD

Warm-up #1

Power Clean 3x3

Romanian DL 2x10

Weighted Pull-ups 1-1-1-1-1

Metcon:

3 Rounds for time:

10 KTEs

5 Muscle-ups

Joni working on her Jerk.

Lets talk briefly about why we get sore after a WOD.  First, there are two kinds of soreness.  Immediate, due to new injury or aggravation of an old one.  And delayed onset muscle soreness (DOMS).  Previous views in the sports field believed that a large buildup of lactic acid due to intense exercise caused DOMS.  This has been shown to be incorrect.  The burn felt during intense exercise is due to lactic acid, but tests have shown that the post WOD ache is actually due more to the eccentric portion of a movement.  What is eccentric?  That is the lowering phase, unlike the concentric or contracting phase.  During eccentric movement the muscle is under tension while being actively lengthened.  This creates micro muscle damage.  Since muscles have shown little response to increases in strength during the concentric phase, the eccentric movement is key to having muscles adapt effectively within a training program.  Can we avoid it?  I hope not.  We should be looking for forward to it (within reason) in a sick way.  Can we lessen its effects once we feel it?  Nothing seems to help dramatically, although massage and ice are always good choices.

Wednesday WOD

CF Warm-up

MetCon:

21-15-9 reps of:

Kettlebell swing

Push-up

Run 200m

Practice L-SIts

Tuesday WOD

Snatch 3x3

WOD:

Row 500K

3 HSPU

Row 300K

6 HSPU

Row 150K

9 HSPU