Survey Feedback Series
The people of CFH want longer WOD’s and more benchmark workouts.
I will admit that I have been slacking when it comes to the classic CrossFit bench mark workouts. I have my reasons, but ultimately they are amazing workouts that I need to work into the programming more. I think they are a great test and a good way to measure your fitness and test yourself on progress. There will be more benchmark workouts. I try to program at least one “longer” (15 minutes or more) workout per week. It has been harder with the cold weather and the lack of running. But we also need to remember that longer is not always better. A fast sprint with the heart rate high can be more effective than a long drawn out chipper, run or 30 min AMRAP. Moving at a semi uncomfortable pace for 20-30 minutes (jogging) does not produce the same results as an intense 5-7 minute bout. Both have their place and should be used on conjunction with each other. The basis of CrossFit and the meat of the results comes from short high intensity. Fran is between 3-7 minutes but is extremely powerful when it comes to developing endurance.
However, I do understand that people want to sweat and work longer, for some, it is just one of those things! If one long workout a week is not fulfilling your needs we have plans…
One: We will implement a class that focuses on longer, sweaty, no barbell type stuff! Most likely it will occur on the weekends to start. (more info coming soon on when this class will launch.) It will be an endurance based class where we row, air dyne, kb swing, air squat, and run until you drop. You will sweat and breath hard for 30+ minutes. If this is something you asked for in the survey show your support for the class when it launches by showing up. If we get a big enough group on Saturdays we will work this into the weekly schedule.
Two: We are going to start an “Outside the Box” class. We will run this on the first and third Sunday of every month. Starting on April 19th. (April 5th is Easter so we will not launch then). The class will meet and take place outside of the gym. Our goal is to get a big group together and perform long, team workouts outside the box. They will be in parks, on tracks or deep in the woods. This will serve as a great a great way to meet people from the CFH community and fulfill that urge to get out of the gym and hit a long workout!
Skill WOD
20 Heavy Russian KB Swings (focus on driving through the heels and controlling the kb)
8-12 Strict Chin ups (use weight belt if needed)
4 Rounds
WOD
21 Box Jumps
12 Push Jerks
9 Power Cleans
3 Rounds
Fitness 95/65
RX 115/75 (24/20)
RX+ 135/95
