Sunday, August 30, 2015

The majority of our training is shorter duration, typically less than 20 minutes, but high intensity.  This is also called “anaerobic” style training.  We prefer this type of training because it is very effective in developing things such as power, strength and speed that help us in overall athletic development.  The other end of the spectrum is “aerobic” training, which is also referred to as “long, slow, distance” training.  These two systems work together and both have a place in your training regimen depending upon your goals.  Anaerobic training can help to develop your aerobic capacity and a higher level of aerobic capacity will allow you to recover from anaerobic training faster.  Sundays are meant to be that long, slow, distance style training.  While we still perform functional movements, we want you to focus on continual movement with minimal rest for at least 30 minutes.  If you do not come in on Sundays, we recommend working in this type of training once or twice a week.  Not only is it important to be comfortable performing longer duration workouts, it is a great way to burn some additional calories while taking a break for the high intensity style training.  We have seen in the past that working this into your existing CrossFit training schedule can have some big effects on weight loss and performance.


Wall Extensions x 15
Monster Walks x 10
Sampson Stretch x :30


Rowling x 5 attempts

The goal is to row exactly 100 meters.  Perform 2 burpees for every meter over or under.


1000m Row, then

3 Rounds
6 DB Man Makers
12 DB Lunges
24 Medball Twists (l/r equals 1 rep)

800m Run, then

3 Rounds
6 DB Man Makers
12 DB Lunges
24 Medball Twists

1000m row

Notes: The Rx weight for the man makers are 35/20lbs (each) and 20/14 for Medball Twists.  Each manmaker consists of a pushup, row left, row right, squat clean thruster.  For the Lunges, hold the DBs at your side. 

Cool Down

2 Rounds:
10 Banded Good Mornings
20 Side Plank Leg Raises

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