Announcements and Messages
Movement Therapy – Perfecting your Squat
For some of us, even having completed our induction course many moons ago, the squat continues to be a movement yet to be perfected. If you have been lucky enough to have attended Kyle’s Squat workshops, you might already have some homework that you are working through, but if not, here is a handy document all about the squat with a few pointers on how you might get that beautiful squat you’ve always hoped for. Have a read and give the suggestions a try, like double unders, your air squat will only get better with practice!
http://library.crossfit.com/free/pdf/CFJ_SquatClinic_Dec02.pdf
CrossFit Open 2019 (#Round2)
As a reminder, the CrossFit Open starts again this Friday (See last weeks post for details). Regardless of whether you choose to sign up or not, we’ll be running the CrossFit Open workouts each Friday over the next five weeks. This means that you wont find out the Base60 workout until Friday morning (2am for you late night crew!). We’d ask for your patience during this time, as the workout is as much a surprise to us as it is to you! Expect to work with your fellow wodders either to cheer them on, or to help count their reps during the class. Friday nights, often referred to as “Friday night lights”, is a fun time that often draws a slightly bigger crowd (families welcome) to watch and cheer on those evening wodders.
Want to get involved officially? There is still time to sign up! Register today by clicking here: https://games.crossfit.com/
Beyond Training
Recipe of the Week – Healthy Baked Apples
This is one of my favourite go to treats when I want something sweet that is still going to be good for me! This recipe is not only delish, it also adds to your 1 of 5 a day and comes packed with plenty of goodness. Now that the nights have gotten darker (and colder!), it’s the perfect post dinner treat to get you warmed up.
For the RX+ version, try this one which includes lemon and fresh ginger! https://minimalistbaker.com/easy-cinnamon-baked-apples/
Post your finished meal to insta and tag @crossfiteastkilbride to let us know if you’ve enjoyed it!
Stretches for the Week – https://www.youtube.com/watch?v=xUSoqS8n3pQ&t=5s
Having run through a number of stretches over the past 10 weeks, we’re now going to loop back and re-work our way through the stretches covered so that you can become more familiar with them! Hopefully with the addition of these, a greater focus of stretching in class and also our Tuesday/Thursday Core+Stretch classes you are feeling better than ever.
*Please remember, never push yourself too far in a stretch or it could have a detrimental effect. If a stretch feels painful in anyway, ease back or ask a coach for a modification.
Weekly Workouts
Base 60
Monday
Every 4 minutes for 6 rounds
2 minutes to complete
20/15 cal ski
15 pull ups
15 wall balls
Tuesday
A) Snatch progression warm up
B)
20 min EMOM 1 snatch
60-90% of 1rm, can build
C)
3 x 10 snatch press – sotts press
Wednesday
12 min AMRAP
10 sandbag to shoulder (70/50)
100 double unders
20 burpees
5 minutes rest
12 min AMRAP
15 kettlebell Swings (32/24)
20/15 cal row/bike
Thursday
32 min EMOM
1. row
2. bike
3. ski
4. bear crawl
Friday
Open 20.1
Saturday
5 rounds of:
30 dumbbell snatch 22.5/15
15 burpees over the DB twice
Sunday
15 min AMRAP
45 wall balls
30 toes to bar
15 press ups
Base 45
Monday
A)
3 x 12 Back Rack Lunges
B)
10 min AMRAP
10 Broad Jumps
10 Press ups
10 Body weight lunge (each side)
10 Kcal Ski / Run
Tuesday
A)
3 x 10 Romanian Deadlift
1 x 30 reps sumo DL
B) For time:
2 rounds:
8 Bent over rows
10 Good Mornings
12 Squat Jumps
Wednesday
A)
Push Press
8 – 8 – 8
B)
15 minute EMOM
1) 20 DB Push Press
2) 15 Burpees
3) 18 / 15 Kcals
Friday
A)
10 min EMOM
5 TNG Power Clean
B)
3 rounds of:
15 TNG Power Cleans 40 / 30
15 Burpees over the bar
Base 30
Monday
Row / Bike / Ski
On each piece of kit:
2 minutes
2 minutes
2 minutes
2 minutes
Wednesday
3 rounds of:
40 Kcals
30 Sit ups
20 Press ups
10 Devils Press
Thursday
20 minute AMRAP
5 Bent over rows (tempo)
10 Press ups
15 Air squats
Friday
15 minute AMRAP
30 DB Snatches
30 Burpees over DB
30 DB Thrusters
