What to expect this week in the gym?

RAMPING UP Week4

Great to see everyone making great progress. We’re really excited about this week: Isabel, Chelsea and Tailpipe are on the schedule. We hope you‘ll meet at least one of them! Also, plenty of skill work: Snatches, Double Unders, Upside down and Pull-Ups. Yes, the Open is coming!!!

Below you’ll find a recap of main principle training methods in this cycle:

Last week we discussed 3 top reasons why at CHALKBOX we apply Tempo Training:

  1. Improved Quality of Movement:

  2. Reduced Risk of Injury

  3. Improved Strength Gains

The benefits of Interval Weight Training (IWT) are clear:

“Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle mass.” Pat O’Shea

We combine 8-10 reps of an explosive lift with up to 2 minutes of max-effort on a cardio machine or ‘simple’ multi-compound movement. The goal is to create enough oxygen demand to spike your heart rate into (close to) 90-95% max heart rate zone. It will feel for everyone different, some of you will make it too easy and some too hard. So it might require some trial and error to figure out how to benefit from this potent format!

Tempo Training is part of our [BUILD+MOVE] and [HEAVY DAYS] sessions. IWT [SWEAT+SPRINT] is part of our Keep an eye out!

WORKOUT OF THE DAY:

  • MONDAY - [BUIILD+MOVE] Power snatches - find a heavy 3 and Isabel😅

  • TUESDAY - [SWEAT+SPRINT]  Double under practice followed by IWT

  • WEDNESDAY - [SWEAT+GRIND] From Ring Rows to Pull Up practise then "Chelsea"!

  • THURSDAY -  [HEAVY DAY]  Front Squats & Bench Press

  • FRIDAY - [SWEAT+SPRINT] Practise Upside down followed by intervals of Devils Presses, Sit-ups and calories 😃

  • SATURDAY - [SWEAT+SPRINT] Slowing it down with tempo deadlifts, finishing with a team of 2 Open practice!

  • SUNDAY - [SWEAT+GRIND] Team of 2 "Double Jackie", Burn 😅  before brunch 🥐

OTHERS:

  • TUESDAY [BUTT CLUB]- Nathan's surprise?

  • WEDNESDAY & SUNDAY [Barbell Club] - As strong as Jay!

  • FRIDAY [BENCHMARK] - Prep for CF Open 20222

To help you to navigate your week of fitness, we’ve added the following 4 workout types to the description of our Workout of the Day (WOD) and CHALKFIGHT.

[SWEAT - GRIND/SPRINT] Cardio intensive workout that doesn't require prior weightlifting experience but does require a willingness to work hard! The focus is on dumbbell, kettlebell, cardio and bodyweight movements. 

[HEAVY DAY] Is a lifting workout consisting of small sets, most often in the range of 1 - 8 reps. These workouts build top-end strength and power. Often we pair these with assistance exercises to address weaknesses or a spicy metcon.

[BUILD+MOVE] Constantly varied workouts, incorporating strength and work capacity cycles. Never a boring workout.

[BENCHMARK] Every time you repeat the workout, you can directly compare your progress, which helps you see growth—or spot weaknesses so you can correct them. All movements can be modified, loads scaled. Any questions? Please feel free to reach out to us!

CrossFit ChalkBoxCHALKBOX - TRAIN FOR HEALTHwod