June/July Focus: Endurance!

Our CF & Intensity focus for June and July will be Endurance.  In CrossFit, this does not necessarily mean long, slow distance.  Rather it is simply the body’s ability to gather, process, and deliver oxygen.  I like to think of it as one’s ability to maintain an unsustainable pace longer than he or she was able to previously.  In addition to running, rowing, and movements that get the heart rate up quickly (such as kettlebell swings, Olympic Lifting, and Double Unders), you’ll find a lot of focus on midline stability in both programs to ensure that form does not break down under higher reps. (Static holds, GHD Work, Core & Posterior Chain work)

CrossFit’s strength training may bring in some higher rep schemes to work muscular endurance (stamina), and Intensity will add in more gymnastics strength and skill training during our endurance cycle as well.

Our Benchmark tests will include:  Tabata workouts for lowest reps, time trials for running and rowing, Filthy Fifty and Fight Gone Bad (Championship edition)

The Gauntlet

We started out the week in the Fearless Bootcamp with a benchmark workout, “The Gauntlet”. The Gauntlet is designed to be done as an all-out sprint. When finished, rest to recovery and try it again! Sprint WOD “The Gauntlet” For…

A Partner AMRAP

Our Bootcamp workout on Sunday asked folks to work in pairs to complete as many rounds as possible of Ring Rows, Squats, and Situps. The catch? One person had to be running with a medicine ball the whole time, while…

An Aggressive Cutoff

On Sunday we threw down the gauntlet for our CrossFit crew with an aggressive cutoff time of 17 minutes for their conditioning workout. Rumor has it that this was much more of a challenge than anticipated. Team Sunday – what…

OHWL

The folks in the Fearless Bootcamp were introduced to the Overhead Walking Lunge (OHWL) on Saturday! Everyone did a great job on this grueling workout. WOD As many rounds as possible in 30 minutes of: 75 ft. OHWL 20 Step…

Skill Work & Deadlifts

On Saturday the CrossFit crew took an opportunity to work on their goals – Justin T used the time to his advantage and joined the Muscle Up club! Warmup Rolling Joint Prep Monostructural Warmup Skill Work Choose a skill and…

Partner Up!

On Saturday our Advanced CrossFit class worked in pairs to tackle a “Goat Workout” – one designed to hit their weaknesses. To make it more challenging, we gave them a 15-minute cutoff to complete the work! Warmup Rolling Joint Prep…

Ten Down

Our Bootcamp crew hit a descending ladder on Friday, where each round got faster and faster, resulting in an all-out sprint to the finish! Sprint WOD For time, 10-9-8-7-6-5-4-3-2-1 reps of: Burpees Box Jumps Ball Slams Endurance WOD As many…

Squats and More Squats

We hit both the Back Squat and the Front Squat in Friday’s CrossFit workouts, which contributed to a nice challenge to end the week with. And in the warmup our focus on skill work really showed some great results, as…

Football Total

Thursday’s Advanced CrossFit class tackled the CrossFit Football Total, and got to test their strength in four lifts. Jeff M & Filipos joined the advanced team for the first time – welcome aboard, guys! Warmup Rolling Joint Prep Olympic Warmup…

Press & SDLHP

We worked on the Press in Thursday’s CrossFit workout, trying to attain a new 5-rep max. Congrats to Mike K, Matt B, & Rob W for getting cleared on the Press. Warmup Rolling Joint Prep Gymnastics Day 2 Strength WOD…