A. Shuttle sprint 25 meters there and back, then 40 meters there and back = 130 meters @ 100% intensity
B. Active rest for 7 minutes: with a partner do 30 sec body line drill on your stomach, 30 sec on your back; 1 static muscle-up x 2 sets; keep your body line and climb up and down the wall x 2 reps each; 2 planche push-ups each
C. lateral shuttle sprint 25 meters there and back, then 40 meters there and back = 130 meters @ 100% intensity
D. Active Rest for 7 minutes: with a partner do: 1 static muscle-up x 2 sets; 2-5 handstand push-ups x 2 sets
3 Rounds
There are many progressions for the muscle -up, handstand push-ups and planche push-ups. Ask your coach!
I'm kinda missing crossfit programming. I feel like the OPT and Ido additions take away from the intensity of the workouts that I was used to :(
ReplyDeleteI retracted my previous comment because it was a bit too dramatic and intense (ha!).
ReplyDeleteI still think that the blog is a great place to leave feedback, ask questions, give suggestions, but we should not do so anonymously. It seems a bit childish to make comments but not own up to them.
I would also like to say that I enjoy the variety of Darci's coaching. It is so very CrossFit to have to do something that we don't expect (or don't like!).
Ido's workshops were definitely a challenge. Not only physically, but mentally as well. It was hard to keep up to all that he was showing us. I think the only way we can take in everything that he taught us (and Darci) is by practising everyday. And let's not lie to ourselves, we wouldn't be practising if it wasn't part of the WOD!
The workouts we've been doing for the past couple of weeks have definitely been different than the "traditional" CrossFit WODs, but I think that we will all be pleasantly surprised when we go back and do a benchmark girl.
I see it as one of the gym challenges. When we first started eating Paleo, we did a benchmark. Then we stayed away from it for 6 weeks. We didn't practice the thing we wanted to improve; we did everything else. And lo and behold, most of everyone improved their benchmark time!
It's the same thing with the incorporation of gymnastic and bodyline drills. We are improving all of our skills by improving our bodies.
I think we are part of flux CrossFit because we trust Darci, we know that SHE knows best, and that she ALWAYS has a plan.
Ariane
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ReplyDeleteI have been happy about the additions to our workout plans. These changes have added so many areas that I need work in. Although it sometimes feels overwhelming when there is so much to learn, I am finding it to be a good challenge. In some ways it feels like these new challenges are doing a good job of filling in where I was lacking, like the gains I had made were an outline and now the hard work of colouring in has begun.
ReplyDeleteIf I can't do a movement slowly and with control (example - the 3 seconds down on a front squat or back squat) but can pump out 10 without control, then I need to work on it! Max weights and max numbers don't mean as much without control, in my opinion. However, these will improve too! As for intensity I can't believe how intense these controlled movements feel. Wow.
Darci and all coaches, thanks for the hard work put into planning and implementing these workouts.
Rebecca