We have some fun events coming up, as summer is coming to a close:
QCC Fall Smackdown: October 21 Teams of 3 (2 male and 1 female) and several workouts in a single day. At the end of the Smackdown, please join us for a grill out as well. We will have burgers and dogs going and cold drinks. Please look for more details on Facebook and the Announcements board at the gym.
Also, there are a boat load of Competitions coming up around town. Many of these have different divisions for beginners, intermediate and advanced athletes. Competitions are a great way to keep focus on your training. While we focus on overall health and leading a long, independent life, signing up for a competition can provide a near term goal for those hard workouts.
Rookie Rumble: KW CrossFit, September 23
CFuNKY Throwdown: CrossFit NKY, September 30
Battle of the Barbells: Cornerstone CrossFit, September 30
CFuNKY Throwdown: CrossFit NKY, September 30
Grenade Games: CrossFit On The River, October 7
Average Joes: CrossFit Symmetry, October 14
Battle at the Banks: Downtown at the Banks, October 21
Finally, a brief note on the overall programming. My goal for the gym, through hearing most, if not all of your goals in person or through the questionnaire we all filled out when we started is for overall, long term health, wellness, and fitness. I am striving to achieve that through simplifying the class structure and focusing more on conditioning. The conditioning component of a strength and conditioning program, such as CrossFit, tends to translate more directly into long-term overall health, reduced body fat and everything that goes along with it, and better balance and range of motion throughout your body. By no means are we skimping on the strength component, we are just not biased towards strength over conditioning. What this means, as has been shown over the last few months, is more focus on technique, more time for instruction, and coming into a workout much warmer. From a class structure, this generally allows the coaches to lead a class instead of trying to organize chaos.
Things you have probably noticed about the class structure:
Longer general warmups
Focused time for mobility
Time to drill most, if not all the movements you will be seeing in the workout
Time for a dry run of the workout
Workouts, of varying length, ending within the hour
This structure is important because it helps prime your system for the workout, so you can hit it hard, every single time. Time to help you improve in your movement each class. Time in general, so hopefully we are not rushing you through any component of the class.
With all that, for those that really want to spend more time on strength, we program additional work 5 days a week (and often times, Sunday’s Open Gym programming hits some additional strength accessory work). In order to help you improve, beginning Monday, September 11 we are formalizing the Additional Work on Monday and Wednesday at 5:30pm. This will be a time to head upstairs and hit the programmed Additional Work with others. Evan will be up there helping give pointers and feedback on the lifts and skills that are programmed (and working along side you). This also means that the Weightlifting Class is going to be retired for the time being.
I ALWAYS welcome your feedback. Let me know: have you liked the new flow, have you missed strength work, are you coming into workouts feeling better prepared, etc? Email me at info@queencitycrossfit.com or if you want to leave anonymous feedback, you can login to Wodify from a computer, and click the Megaphone from the upper left hand corner (near the My Profile link). Make sure the Keep Anonymous box is checked.
Monday:
Hard Pressed:
21-15-9
Sumo Deadlift High Pulls 95/65
Push Press 95/65
Burpees over Bar (lateral)
Additional Work:
Hang Power Snatch: 3-3-3 @ 70%
Snatch Pull: 3-3-3 @ 80%
Overhead Squat: 3-3-3 @ 70%
Tuesday:
Bar Buffet
4 Min AMRAP
15-12-9
Wallballs 20/14 to 10′
Chest to Bar Pull-ups
Max Calorie Row in Time Remaining
Rest 4 minutes
4 Min AMRAP
15-12-9
Wallballs 20/14 to 10′
Toes to Bar
Max Calorie Row in Time Remaining
rest 4 minutes
4 Min AMRAP
15-12-9
Wallballs 20/14 to 10′
Pull-ups
Max Calorie Row in Time Remaining
Additional Work:
8 Min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks 155/105
Wednesday:
Build to heavy 3-Position Clean + Split Jerk
Drop Dead:
4x :20 work, :10 rest
Sit-ups
Deadlifts 155/105
Situps
Deadlifts 155/105
Additional Work:
Hang Power Clean: 3-3-3 @ 70%
Clean Pull: 3-3-3 @ 80%
Back Squat: 5-5-5 @ 75%
Thursday:
Under Water:
3 Rounds:
50/35 Cal Row
100 Double Unders
200m Farmers Carry 70/53/hand
Friday:
Satan’s Whiskers:
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats 165/110
10 Burpees
Additional Work:
Snatch: 2@60%, 2@65%, 2@70%, 1-1-1-1-1 @ 75%
Clean and Jerk: 2@60%, 2@65%, 2@70%, 1-1-1-1-1 @ 75%
Front Squat: 5-5-5 @ 70%
Saturday:
Jack and Jill:
In teams of 3:
600m Plate Carry 55/35
100 Power Snatch 75/55
600m Plate Carry 55/35
75 Power Snatch 95/65
600m Plate Carry 55/35
50 Power Snatch 115/80
600m Plate Carry 55/35
Additional Work:
For Time:
10 Clean and Jerks (115/80)
change weights
8 Clean and Jerks (135/95)
change weights
6 Clean and Jerks (155/105)
change weights
4 Clean and Jerks (185/135)
change weights
2 Clean and Jerks (205/145)
Sunday:
Super Swole Sunday:
4 Rounds, building in weight:
12 DB Bench Press
12 DB Bent Over Row (each arm)
12 DB Reverse Lunges 50/35/hand
Crossover Symmetry Recovery Protocol
