Monday WOD – 082916

#Community

#Community

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
Save the date: September 24th at Eastover Farm in Rochester! (Rain date: Sept. 25th)

BRING YOUR FRIENDS AND FAMILY WEEK – August 22nd – 27th
LAST CHANCE! No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY
For a few years now, we have offered two levels of programming here at WCCF, Fitness and Performance. As our community has grown and evolved, we have recognized the need for third level, which we are introducing today: Wellness. We view your Health as a continuum, with Sickness at one end, Wellness sort of in the middle, and Fitness at the other end. Wellness should be the goal of every beginner in CrossFit, but is not only for beginners. Some of us join CrossFit with a solid level of Wellness already, while others might require a lot of time, effort and lifestyle changes to reach that Wellness level. Those who have achieved Wellness can be content at that level may continue to train with the goal of maintaining that level of Wellness for years and years.

Others, however, will strive towards a higher level of Health and work in our Fitness level program. The Elite level of Fitness that CrossFit aims to forge can be achieved by following this program 4-6 days a week and following our Nutritional recommendations.

Performance are those who have achieved that Fitness level and then want to proceed to compete or play at the sport of fitness. Performance athletes may actually sacrifice their health in order to reach higher levels of performance and competition. These athletes have shown a commitment to training 10-15 hours per week.

Our goal at WCCF is to provide programming and coaching to all levels of individuals, to help you achieve your desired level of Health. If you are unsure what level you are at, please ask to speak to one of our Coaches one on one.

Wellness
1. DB/KB Sotts Press: 4×5 per arm

2. 5 Rounds:
200m Row
15 Goblet Squats 35/26
Rest 90 seconds

Fitness
1a. 1-arm Overhead Squat: 4 sets – 5 L, 5 R, 3 sec. pause each rep
1b. Alternating KB Press: 4×8

2. 5 Rounds:
200m Run
15 UB Wallballs 20/14
Rest 90 seconds

Performance
WL
1a. 1-arm Overhead Squat: 4 sets – 5 L, 5 R, 3 sec. pause each rep
1b. BTN SG Press: 4×8

METCON
5 Rounds:
200m Run
20 UB Wallballs 20/14
Rest 90 seconds

GYMNASTICS
1. Skill Work:
Ladder Up (If you can’t Ladder Up. Do 1 Strict Mu + 5 Swings for 8 Sets
1 Strict Ring MU + 5 Ring Swings
2 Strict Ring MU + 5 Rings Swings
3 Strict Ring MU + 5 Rings Swings
4 Strict Ring MU + 5 Ring Swings
Back down to 1
Rest 90 Secs between Sets
Rest 3 mins
TEST: MAX Effort Kipping Ring Muscle Ups
SCALING THE STRICT MU: https://youtu.be/m_1MJAXm2mA

2. Strength Accessory:
3 Sets Superset:
20 Banded lat Pull Downs
30 Alternating Toe Touches