Fri Jan 15th

WE NEED YOUR FEEDBACK ON THE SKILLS PROGRAM!!! The Skills program is intended to be a guide towards goal setting and assessing progress in a measurable, clearly defined values. It is a LONG term pursuit. We have received mixed feedback so far. We have had feedback ranging from “ditch it” to only holding a test day once a month. Please post your feedback to this blog post, e-mail it to us, or tell us in person. DON’T HOLD PUNCHES!!!
AS AN INITIAL ACTION, WE WILL NOT TEST TODAY. TODAY WE WILL HAVE A WOD THAT INCORPORATES SKILLS FROM THE CHART TO REINFORCE THOSE MOVEMENTS. YOU CAN DO THE WOD OR WORK ON INDIVIDUAL SKILLS.

CrossFit WOD:
SKILL LEVEL WORK DAY. NO TESTING

SKILL WOD (you can mix and match as you feel fit to work on certain skills):
Trainers will start everyone with a 3-2-1 GO, then you execute your WOD.
Level 1:
5 rounds for time:
10 sitting knees to chest
10 second handstand hold
10 ring dips (assisted or jumping)
L-Sit attempt
25 swings (you determine weight)
Level 2/3:
5 rounds for time
2 rope ascents
10 V-ups
10 Thrusters (heavy)
5 HSPU
CrossFit TAKEOFF WOD:
4 rounds for time:
1o Overhead Squats (PVC or Empty Bar)
5 Dumbbell Snatch Left Arm
5 Dumbbell Snatch Right Arm
5 Seated Knees to Chest

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Please re-read these descriptions of Levels 1 and 2. Then click on the link to see the standards for each Level.

•Level I – Healthy beginner. This level is the minimum standard for health. Lacking these basic levels of strength, flexibility and work capacity makes daily life unnecessarily limited. The complete Level I should be attainable within three to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use, are developed, while healed injuries and structural problems are resolved. LEVEL 1 STANDARDS. We are adjusting some of the numbers for the Females in Level 1. We’ll have them posted.

•Level II – Intermediate athlete. All healthy adults can aspire to this level of fitness and should perceive these skills as normal. Basic movements are perfected and advanced skills are introduced. The complete Level II may take from six months to several years to reach after achieving Level I. Along the way, you develop significant levels of strength, stamina, work capacity and speed, building on the Level I foundation already attained. LEVEL 2 STANDARDS

LIVE STRONG!!!

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