Wednesday 160330

Jeremy

Jeremy

Park City Mountain Meltdown – Find a team or go individual. We have a few teams already registered. This event put on by Chris Spealler is epic, just check out the swag you get for signing up. Check out what Spealler has to say and what they have going on this weekend for those who might want to try out the course for fun!!

The 2016 Open has come and gone, and we bid a fond farewell. I mean, really? 14.5 again!?Congratulations to everyone who completed their “Games Season”, and hope to hear stories of your fitness journey soon! NICE WORK! Time to get in your last runs of the season, and get ready to suffer at the Mountain Meltdown.Good News: We have only about 50 spots still available for the 2016 Mountain Meltdown powered by PROGENEX!
Bad News: If you’re #51, you were warned!Nervous about the course? Come be a crash test dummy.Sunday FUNday Meltdown Training start this weekend! Come to the Utah Olympic Park Welcome Center parking lot THIS Sunday, April 3rd at 9am for a brisk 5k. Free and open to everyone.

*** Humans on leashes welcome if their dogs approve.

In case you missed last week, the 2016 CrossFit Park City Mountain Meltdown powered by PROGENEX

  • Athlete Village where Affiliates can pop a tent, or pop a cold one
  • A NEW Team Division
  • NEW Super Annoying things to carry
  • Progenex Goodies
  • NEW Rogue equipment and workouts
  • Reebok gear
  • WORKT awesomeness
  • Timing and Bragging Rights
  • Special Edition Event Shirt
  • Skullcandy tunes and Life at Full Volume!
  • BLACK’S SLIDERS Slider Truck!!!
  • And because you asked, “Bobsled” is back by popular demand

See you on the slopes the next couple weeks!

- Chris Spealler and the CrossFit Park City Mountain Meltdown Crew

PS – WE NEED VOLUNTEERS!!! 

If you are interested in volunteering, receiving a SWEET t-shirt and getting the “bonus” of running the course on Sunday before we tear it down, sign up here

Sign Up Before It’s Too Late

The Open is over – how are you using your fitness outside the gym? Come snag one of the last open spots before the Mountain Meltdown sells out.

Dynamic Warm-Up – Mobility
Prepare for..

Strength:
Overhead Squat
5-5-3-3-3-1-1-1-1-1

Heavy Days, Scaling, and Your Fitness
Everybody loves a sexy metcon. It’s true. The sweaty long shit-show of a
workout that is good for dinner table conversations and producing a “badass”
feeling as you walk the streets of Boulder. But what about the sexy strength
day?
Many times we see athletes pack intensity and determination into a metcon but
they come up short in transferring the same effort level into a heavy lift. We’ve
posted many times in the past on the reasons why it’s important to go heavy on
your heavy days. Here’s another reason. It’s affects your scaled effort in the
metcon.
Take athlete X. They walk into max effort clean & jerk Monday. Seven singles to
get to a heavy one rep. They see today as an easy day and contemplate going
for a run this evening to “get in a real workout” while they day dream and work
through the class with no focused effort. They work up to a semi-heavy lift,
obviously below their potential – say 125 pounds. But let’s say if they had put in
the same effort level as they do in a Helen or Cindy, they would have clean and
jerked 140.
Flash forward to the following week when the shop rolls out a workout with clean
and jerks, running, and pull-ups. A true metcon that is taking people somewhere
around 10 minutes. The coach says, “To get dialed in to the weight you should
use for this workout, take 65% of your one rep max clean and jerk.” The athlete
scales their effort from the previous Monday and completes the workout. They’re
disappointed when they feel that the workout was a little less challenging than
they anticipated and they have one of the fastest times. It all goes back to the
clean & jerk Monday!
The athlete’s effort scaled to 65% based on 125 pounds: 81
The athlete’s unobtained potential effort of 140 scaled to 65%: 91
THAT’S A 10 POUND DIFFERENCE! Imagine what that would do to your power
output, metcon potential, and your productivity over months and months of
training. And your fitness!?
The point is that you heavy days are just as important as your metcon days.
When you make the transition to appreciating and going after both, then you
have evolved as a CrossFitter.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Strength:
B.
See White Board

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