Wednesday 140625

Are you a Big Monkey or Little Monkey?

Are you a Big Monkey or Little Monkey?

Are You a Big Monkey or a Little Monkey? Compliments CF Verve & CF Football.

Have you ever watched YouTube videos of “a day in the life” of any of your favorite Games athletes? I have.

The one thing that strikes me as amazing is how many times a day these athletes train. It’s insane! I once watched a video of Rich Froning working out on EIGHT (8) separate occasions in one day. In ONE DAY. That’s more volume than most of us normal humans can handle in one week!

After watching these videos, I get really excited and think that I can do the same thing.

Then I’ll start hitting a morning and evening workout, and within about two or three weeks, I’m feeling pretty beat up. Then I remind myself a of few things.

  1. I don’t compete in CrossFit as a sport.
  2. I’m not going to the Games. Ever. Well, maybe as a fan. But not as an athlete.
  3. I’m not Rich Froning.

And that’s the moment I realize that my actions are out of line with my long-term goals of health and fitness. One intense, focused workout a day is plenty to achieve your health and fitness goals. Keep that in mind next time your hitting barbell club, and then feeling pretty tired, and then hitting a WOD (or visca-versa); intensity is king, and you simply CAN-NOT maintain 100% intensity and focus over the course of 2 hours, multiple days a week. Besides – it’s not the training that gets you better – its the recovery from the training that gets you better.

What does any of this have to do with being a big monkey? Check it out here: Is One Workout Per Day Enough?

 BOD POD Registration sheet is hanging up. Be sure to get signed up for a time that works for you!

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Dead Lifts *5-3-1-1-1-1-1 Partner Up 2-3 -Go for today’s new PR
5 reps @ 75%

6 Min AMRAP of: Rounds & reps
5 Strict Pull Ups

10 KB Swings (Russian)
10 Wall Ball 
L-1 32/24kg #20/14
L-2 24/16kg #14/10
L-3 16/12kg #10/8

3Minute Rest

6 Min AMRAP of: Rounds & reps
3 L-Sit Pull Ups
10 KB Snatch  (5ea arm)
10 Med Ball Clean Wall Ball shot
L-1 24/16kg #20/14
L-2 16/12kg #14/10
L-3 12/8kg * High pull  #10/8 

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7 min then:

3 “RNFT” of:
8-10 Lateral box jumps (work height & agility)
15-20 m Handstand walk
Max rep UB Double unders

5 Rounds for time of:
12 Deadlifts 155/115
9 Hang Power Cleans
6 Push Jerks
*Row for 4 minutes at 65-75% – 10 Minutes of Mobility

ME Jerk 5×1 Find today’s 1 rm 

For time
30 Clean and Jerks 135/95

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3-5 hours later or before

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

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