Announcements
- Good luck to everyone competing in the Grit Games on Saturday at Jacksonville Beach! If you’re not competing, you’re welcome to come hang out and cheer on everyone. We’ll post heat times and other details in the Facebook group when they’re released later in the week. With as many teams as we have (10 teams!), there will probably be CFF athletes working out pretty much continuously throughout the day, so come at anytime and hang out for as long as you would like!
- Because we have so many coaches and athletes competing on Saturday, there will be no classes at the gym Saturday morning (adults or kids).
- James and Jayde from 8 Flags Chiropractic are hosting a free foam rolling clinic at the gym at 6:30 pm this Thursday! There will be no regular 6:30 pm class that evening.
- Don’t forget to sign up for Barbells for Boobs by Friday. Click here to register!
Suggestions for Grit Games Competitors
- Start drinking water now! Saturday is going to be a long, hot day. Try to keep a water bottle with you every day this week and steadily drink and refill it throughout the day. You could even go ahead and get you a gallon jug to carry around and try to drink most, if not all of it each day.
- Eat as clean as possible this week… meat, veggies, nuts, some fruit, little to no processed foods.
- If you’re doing this anyway, try to get 7-8 hours of sleep every night this week, especially Friday night.
- As far as working out, stick to your normal routine early in the week (Monday through Wednesday), but don’t go too crazy. If you’re not 100% comfortable with the movements in the metcons, then scale down or modify. Keep the intensity up fairly high, but don’t do anything to get injured. AND DON’T RIP YOUR HANDS!
- Come to the foam rolling clinic Thursday evening! I suggest nothing more than light cardio and/or light skill work on Thursday and Friday.
- Talk with your teammates about your strategies for the workouts and consider reaching out to others that are competing to ask questions and/or to just bounce ideas around.
- Go ahead and get your plans for Saturday in place. The competition will likely start at 8 am, but expect to need to arrive by 7 am for a competitors briefing.
- Make sure to eat a good breakfast on Saturday, preferably whole foods. Eat something that you are used to having. If you’re not a breakfast eater, consider having a larger dinner the night prior, and a smaller snack in the morning (i.e. yogurt w/berries and a sprinkle of granola, or peanut butter and banana on toast).
- Pack a cooler and bring snacks and drinks to the competition. Some snack ideas:
- whole food bars (Rx Bar, Kind Bar, etc)
- whole fruit or fruit squeezes (w/o added sugars)
- dried fruit (mango, raisins, dates, cranberries, etc)
- sliced chicken breast or deli-meat
- granola or trail mix (preferably not the kind with M&Ms)
- make-ahead smoothie
- Most importantly… Don’t stress out! Let’s go out there Saturday and have some fun!
Week at a Glance: Oct. 1-6
Monday – October 1, 2018
Context: Practice – Understanding breathing during heavy lifts.
Skill Practice: Each minute on the minute for 5 min: 30s of jump rope drills
Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 reps, increase weight with each set to max)
Metcon: “Rope a Dope”
8-minute AMRAP (As many rounds as possible)
24 double unders
16 lunge steps (walking or in place)
5 left /5 right – single arm dumbbell hang power snatch (50/35)
Scaling Guide: 3 – 6 rounds, about 1:45 per round.
Rx+: lunges with DB overhead
Compare to: August 21, 2017
Tuesday – October 2, 2018
Context: Competition – Look up your old score before doing the metcon.
Strength: 3×4, 3×3 power clean (8 of 11) (3 sets of 4 reps and then 3 sets of 3 reps, same weight across, 75-85% of max)
Super Set: 6×5 single arm ring row (6 sets of 5 reps on each side, same challenge with all sets)
Metcon: “Sledge“
5 rounds for time
5 deadlifts (225/155)
10 burpees
Scaling Guide: 3:30 – 8 minutes, about 1:10 per round.
Rx+: 275/185 deadlifts
Compare to: June 1, 2018
Wednesday – October 3, 2018
Context: Mental Toughness – Push yourself to row ‘all out’ every round.
Skill Practice: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, Lsit, etc.)
Metcon: “Shore Leave”
For rounds. 6 cycles of 3 minutes. 2 min rest between cycles.
In 3 minutes:
30/25 calorie row
Then max rounds with the remaining time (start each round where you left off the previous round):
12 push up
9 American kettlebell swings (53/35)
2 min rest between cycles
Scaling Guide: 9 – 14 rounds, about 1:15 for the row and 1 min per round after.
Rx+: ring push ups and 70/53 KBS
Compare to: NEW WORKOUT!
Thursday – October 4, 2018
Context: Practice – Pacing the run so you can come right in and start the next round.
Skill Practice: Spend 10 minutes working up to a moderate thruster (70-80%) x 3, from the floor.
Metcon: “Welcome to my Office”
5 rounds for time
10 front squats (135/85)
10 supine ring rows
15 Russian kettlebell swings (70/53)
400m run
Scaling Guide: 16 – 24 minutes, about 4 min per round
Rx+: 155/105 bar
Compare to: September 22, 2017
Friday – October 5, 2018
Context: Competition – Make every rep legit, and keep an accurate score of your rounds as you go Metcon: “I Walk the Line“
20-minute AMRAP
18 Box Jumps (24/20)
15 Toes-to-Bar
12 Kipping Pull-up
Scaling Guide: 4 – 8 rounds, about 3:00 per round.
Rx+: none
Compare to: NEW WORKOUT! (CrossFit classic)
Saturday – October 6, 2018 ***No classes. Everyone is invited to come to support our athletes competing in the Grit Games at Jacksonville Beach.
