CrossFit 717

Announcements

-Tonight's 630pm class will be taken over by Mike Hebe, ITU Cross Triathlon World Champion (He'll kill me if I keep saying that). See below for the Crossfit Endurance WOD.  Today will be important milestone for future CFE workouts.  We will keep the future Thursday 630pm classes a  Crossfit Endurance class until we A) move into the new facility and/or B) know if you guys would rather have it in the morning or another day/time entirely.  Please let us know!

-The new schedule will start tomorrow!  We'll be going with the 11am Crossfit Express class followed by the 12pm Crossfit class.  Remember, the Crossfit Express class will be a condensed version of the Regular class.

Next week, we'll start early morning classes ( at least 530am/630am) on Tuesday and Thursday as well.  More to come next week.

-Today is the last day to get in on the old rates! 

-Zenplanner now has a phone app.  It's really simple to use, and helps us out tremendously when preparing ahead for class sizes.


Crossfit Endurance WOD

Warm up:

Drills: Wall drill

Ball of foot hop

Pose posture and fall

Metronome running at 180 stride rate

Workout is a one mile time trial.

This will be used to establish a VDOT value (this is a numeric value based on present run fitness). This value then has associated paces for all training interval distances. What this does will keep someone from running faster than their present skill level. It also yields a better development progression.

This number will be the basis for CFE training and also self-gauged progress.
Here is a Google Spreadsheet to the VDOT chart.

Post mile: Rest until heart rate is at 120.

2x400. Rest equals time of the 400. 

Crossfit

*an option would be to do todays Strength work then stay/come back for the CFE WOD.

Strength

Benchpress

6-6-6-3-3

Push Press

6-6-6-3-3

Same weight as last week or more.

WOD

4 rounds for time:

400m Run

50 Squats