After a successful event earlier this month, yoga is officially back as a regular program at CrossFit Fernandina!

Mandy will be hosting yoga sessions twice per month going forward. Dates are set for 10:30 am Saturday, Feb. 2 (this coming Saturday) and 5:00 pm Sunday, Feb. 10. Depending on Mandy’s availability, we hope to set a set schedule beginning in March. All of our yoga sessions are free for members and $5 for non-members.

Also, don’t forget to sign up for the CrossFit Open soon so you can participate in our Intramural Open and Friday Night Lights! The Open starts on Feb. 22 and runs for five weeks. Coach Chris will be organizing our CrossFit Open activities this year, so be on the lookout for more info from him coming soon.

Week at a Glance: Jan. 28 – Feb. 2

Monday – January 28, 2019

Context: Practice – Go a bit easier today because we have a doozy of a metcon tomorrow
Strength: 9×1 Deficit Deadlift 6 of 11 (9 sets of 1 rep, same weight across, 60-70% of max)
Super Set: 9×4 strict handstand push up for depth (or progression) (9 sets of 4 reps, same challenge with all sets)
Metcon: “Rugrats”

7-minute AMRAP

12/8 kipping ring dip

8 db ground to overhead

20 sit ups

Rx+: 4/2 ring muscle up, 50/35

Rx: 50/35

Scaled: Ring push up, 35/25
Scaling guide: 3 – 6 rounds, about 1:45 per round.
Compare to: June 4, 2018

Tuesday – January 29, 2019

Context: Competition – Pacing for larger sets
Skill Work: Spend 10 minutes working up to a challenging thruster out of the rack.
Metcon: “Open 15.5”

27-21-15-9 for time

Calorie row

Thruster (95/65)
Scaling Guide: 9 – 16 minutes, about 4-5 minutes for the first round, finishing the 21s at about 8-9 min.
Compare to: February 7, 2016

Wednesday – January 30, 2019

Context: Practice – Be deliberate with the skill practices (they usually are something we’ll be doing in a metcon soon).
Strength: 3-2-2-2-1-1-1-1 Push or split jerk (8 sets, adding weight each set if possible)
Super Set: 8×5 DB split squat (8 sets of 5 reps on each side)
Metcon: “Death by 10m going prone”

Start by laying chest down on the ground. The first minute stand up and sprint 10 meters (33 feet). The second minute, stand up and run 10m, lay down, then stand up and run 10m. The third minute, stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.
Scaling Guide: Get to round 9 – 14
Compare to: December 27, 2016

Thursday – January 31, 2019

Context: Competition – Split the class into two or three ‘teams’, the team with the fastest combined time wins! (don’t forget to name each team!)
Metcon: “Triad-Athelon”

3 rounds for time

Row, 500 m

21 Burpees

Run, 400 m or ¾-mile bike

Rx+: wear a vest, 20/14
Scaling Guide: 16 – 22 min, about 6 minutes per round.
Compare to: April 4, 2018

Friday – February 1, 2019

Context: Competition – Grip and its role in performance
Strength: 11×1 Deficit Deadlift 7 of 11 (11sets of 1 rep, same weight across, 60-70% of max)
Super Set: 11×4 strict handstand push up for depth (or progression) (11 sets of 4 reps, same challenge with all sets)
Metcon: “Cherry Blossoms”

5 rounds for time

80′ overhead DB or KB carry – two hand

15 deadlifts

10 chest to bar pull ups

Rx+: 50/35 DBs, 185/125 bar, 15 C2B pull-ups

Rx: 50/35 DBs, 155/105 bar

Scaled: 35/20 DBs, 105/55 bar, jumping C2B pull-ups
Scaling Guide: 6 – 9 minutes, about 1.5 min per round.
Compare to: NEW WORKOUT!

Saturday – February 2, 2019

Context: Practice – Keeping the back flat on rowing, burpees, and kb swings
Dynamic Warm Up Option: Coaches Choice
Skill Work: Spend 8 minutes working on kipping drills for kipping pull ups and bar muscle ups
Metcon: “Dueling Banjos”

In 20 minutes – One person rows while the other person performs the reps

350m/250m row

Other person gets as many rounds as possible while ‘opponent’ rows

10 burpees

15 American KB swings (53/35)

Rx+: burpee box jump overs (24/20), 70/53 KB

Rx: 53/35 KB

Scaled: 200 meter row, 35/26 KB
Indy Version: 20 min AMRAP of 350/250 meter row, 10 burpees, 15 KB swings

Scaling Guide: 5 – 8 rounds, about 60-90s for the row and about 90s per round. Only record your rounds (not both), start where you left off after last round.
Compare to: NEW WORKOUT!