Wednesday WOD – 031115

Becky

Becky During Open Workout 15.2!

I wanted to provide some further clarification on the changes to Open Gym, as there has been much discussion. When we started WCCF, it was a class-only model. There wasn’t any Open gym time or free time to do as you pleased. Over time and as our gym community has evolved, the desire to do extra work and to have Open Gym time grew organically. Today, we have a number of you who enjoy using Open Gym time to follow extra programming or to work on skills such as double unders or muscle ups, or to make up a missed workout, or even to just perform the Workout of the Day on your own. These are all great things! But at the root, WCCF is still a Coach-led fitness program. Our Unlimited Membership has always been Unlimited Classes per week. We have reached a point and a size where the Open Gym services that many of you enjoy can no longer be offered for free.

There have been no changes to the prices of our Unlimited or 3 Day per Week Class Memberships. The fact is, it is now cheaper than ever to become a member of Whaling City CrossFit. We’re giving everyone more options than ever before. We have added CrossFit Lite Memberships and a 9 Class Per Month Membership, and for several months our On-Ramp Program has been cheaper than ever before and even includes two weeks of Unlimited Class Membership.

WCCF continues to evolve and we strive every single day to make this the number one place to go to achieve Elite Fitness. Our Programming for our Group WOD classes continues to evolve. We are continuing to add Specialty Classes so you all have more choices than ever in customizing your fitness regime. Tonight we continue that trend, as we are announcing a Mobility and Recovery Class and a Strength Class! See the “New Programs and Classes” section for descriptions and details.

You DO NOT need an Open Gym Add-on to your Class Membership in order to come early to mobilize and warm up on your own or to stay after to cool down and stretch. You will need the Open Gym Add-on if you wish to use WCCF during Open Gym Only times, or during Class times to perform extra work, do WODs on your own, do extra lifting, or complete homework assignments given during Personal Training Sessions (PT Packages include Open Gym access).

We are offering the following to our current Unlimited Members: Get Open Gym for the remainder of 2015 for just $10 per month.

TWO NEW WEEKLY CLASSES JUST ANNOUNCED! SEE DETAILS BELOW!

NEW PROGRAMS AND CLASSES:

    • NEW CLASS: Mobility and Recovery Class – Wednesdays at 6:30pm, Starting in April – Available to all Group Class Members at no additional cost. With the crazy hustle and bustle of our lives and with trying to cram as much fitness as possible into an hour class, our Mobility and Recovery work is often overlooked. This class will be a dedicated time to spend improving our mobility and recovering from the intense workouts of the week. The programming for this class will differ from week to week based on what the week’s WODs have done to your body. In addition, you will have your individual mobility issues identified and assessed and will be taught techniques that can be used before and after WODs and at home to improve range of motion and to help your sore, stiff muscles recover.
    • NEW CLASS: Strength Class – Sundays at 10am, Starting in April – Available to all Group Class Members at no additional cost. Feel like your strength is your biggest weakness? Want a time that is solely focused on getting stronger without lung bursting Metcons? Our new Strength Class is for you! While we do program a fair amount of strength work in our regular WOD classes, sometimes it can be hard to push your strength sets to the next level when you know you have a grueling Metcon happening in 10 minutes. This class will have periodized programming that focuses on getting stronger using a combination of the Power Lifts (squat, deadlift, bench, press) and Accessory Lifts.
    • SPECIALTY SEMINAR: The Gymnastics Kip – Level 1RESCHEDULED DATE! March 21st, 10am. Seminar will run about 90 minutes.  This will be a the first in a series of seminars for those of you interested in improving your gymnastics skills. The Level 1 Kipping seminar is intended for athletes who do not know how to kip or who are struggling with the kip. The gymnastics kip can be used for pull-ups, toes to bar, knees to elbows, and muscle ups. $15 for Unlimited Members. $25 for all other Members.
      https://whaling-city-crossfit.theboxhq.com/events/wccf-specialty-seminar-the-gymnastics-kip-level-1
    • New Program: CROSSFIT LITE BOOTCAMP!
      Now offering a CrossFit Lite Bootcamp program! Monday and Thursday at 4:30pm and Saturdays at 8am.
      Get all the benefits of hands-on coaching, an amazing community, and intense full-body workouts without the barbell and high-level gymnastics! Tell your friends, family, and coworkers to Email erik@whalingcitycrossfit.com to sign up for their FREE first week!
    • NEW CLASS: Endurance! Sign-up for this week!

WORKOUT OF THE DAY

Fitness
1. Weighted Pull-ups 5×5 – scale as needed.

2. 12:00 AMRAP of:
20 Power Clean & Push Jerks 95/65#
20 Box Jump-Overs 24/20″
15 Power Clean & Push Jerks 110/75#
20 Box Jump-Overs 24/20″
10 Power Clean & Push Jerks 135/95#
20 Box Jump-Overs 24/20″
5 Power Clean & Push Jerks 155/105#
20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

Performance
IN CLASS:
1a. 4×6 BTN Strict Press, AHAP – rest 90 sec.
1b. 4X10-15 C2B Pullups – complete in unbroken sets if possible, if you have more than 15 reps UB do not do more – rest 90 sec.

2. 12:00 AMRAP of:
20 Power Clean & Push Jerks 135/95#
20 Box Jump-Overs 24/20″
15 Power Clean & Push Jerks 155/105#
20 Box Jump-Overs 24/20″
10 Power Clean & Push Jerks 185/125#
20 Box Jump-Overs 24/20″
5 Power Clean & Push Jerks 225/155#
20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

EXTRA WORK:
3. 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed