WEEK AT THE GYM 04.11.2019
New On The Chalkboard
The grand final of the Bar Fight is this Friday! We are picking up a lot of banter and sounds like we will finish the Open with a big bang. The power of the community is amazing….I am sure you all agree.
You will notice that we are changing our social media presence. We love to use action shoots made by you. Tag @crossfitchalkboxsevenoaks and use #builtbychalkbox. You can also send pics to use and we will use them.
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Training Focus This Week
What to expect this week?
It is week 5 of 6 weeks cycle, short and sweet zooming in on Skills, Drills, metabolic conditioning and key Strength work. There will also be an additional focus on mobility and drills to regain full range of motion in your movements.
The week will be set up with Bar Fight Night in mind - which we treat as a Benchmark workout. So here it goes:
Mondays are Open Workout Prep Days. On the menu will be a Open workout. The coach will take you through Workout Strategy, warm up & drills followed by “Games style workouts”
Tuesdays are classic Strength Work sessions. Your chance to work on some of your weaknesses!
* Note that Mondays and Tuesdays alternate *
Wednesdays are Mobility & Interval Sessions Days. A good chunk of the hour will be spend on mobility and regaining full range of motion drills. The interval sessions are elegant, simple and brutal :-)
Thursdays are Skill Practise Days. Longer, slower paced workouts with plenty of skill work. This one is ideal to perfect your technique or need a low intensity workout to prep yourself before Bar Fight Night!
Fridays are Bar Fight Nights. If you are in the morning class don’t worry you will be left out of all the fun :-). It will be the same workout as Bar Fight Night.
Saturdays are Fun & Active Recovery Days. On this day we truly mix things up, we get you body moving, blood flowing, work on mobility, listen to goo dtunes and have fun. This workout is to speed up recovery quickly after a hard week of training!
MONDAY
CrossFit
Strength: Next couple of weeks will all about unilateral movements using less barbell and more Kettlebells and Dumbbells.
ChalkFit
Threshold: 2x 12min AMRAP. If you feel fresh go hard and fast. Beginner go slow and get used to the intensity
TUESDAY
CrossFit
Strength: Building in different positions. Starting of with Box Squats followed by interval conditioning.
Butt Club
Its all about the B….
ChalkFit
Strength: Working on upper body strength. Focus on movement and technique
WEDNESDAY
CrossFit
Mobility & Intervals: mobility drills & interval Row
ChalkFit
Strength and skill: Working on a heavy squat. Make sure you note your sore as we will repeat this next week
Barbell Club
High Hang Snatches , Snatch Dead lifts, Complex of snatch and Deadlift
THURSDAY
CrossFit
Skills & Drills: 30minute alternating EMOM. Keep on practising your gymnastic skills
ChalkFit
Endurance: Bike, Row and Burpees…. Beginners go slow and if the cal are too hard just go to the amount that works for you
FRIDAY
CrossFit
BAR FIGHT NIGHT
ChalkFit
Functional Strength: today is focus on activating your muscles.
SATURDAY
CrossFit
Team Fun & Active Recovery Day: Depends on Friday
SUNDAY
ChalkFit
Team Fun
Barbell Club
Hang snatches, Power snatches , Complex of both