CrossFit San Jose

Rest Day

Relax a bit...go for a walk or a hike.  Move, but don''t exhaust yourself.  Your body needs a day of recovery.  See you tomorrow.   

Goals

The last couple of days we''ve addressed the importance of identifying a weakness and then choosing to spend time conquering that weakness.   To me it makes sense to then establish goals.  If you''re like me, you have ideas of what needs improvement, but unless you set up a smart goal, you probably won''t improve on that weakness or try to work on too many things at once.  Some people mentioned anything overhead, others HSPU''s, others Pullups & for myself, double unders.  My goal is the be able to get 25 double unders in a row by the end of July.  Take some time and think of one weakness you want to overcome in the next 30 - 60 days.  Narrow it to one thing and set up a achievable, reasonable goal that can be accomplished within the near future.  

Post to comments your weakness & goal of overcoming it.  

WOD:

5 Rounds for time

10 Squats (185/135)

10 KB Swings (53/35)

10 Pull Ups

 We received some feedback regarding weaknesses with the following mentioned: Hand Stand Push Ups, Double Unders, anything with arms or overhead, Thrusters.  In the pic above we have a good look at overhead squats.  These can quickly identify a weakness in someone showing potential shoulder inflexibility and core instability.  Let''s take some time this week in your classes to work on those weaknesses.  Ask your trainer for coaching and feedback and we''ll be glad to assist.  It''s time to stop avoiding the movements we hate and conquer them.  Of course if your weakness is due to an injury, let that injury heal first before taking on that dreaded movement.   

Linda''s Sat AM WOD (don''t let the 100 squats at the end fool you): 

2 Rounds for time

30 D-Ball Slams (20/16)

25 Thrusters (95/60)

25 D-Ball Slams

25 Cleans (95/60)

20 D-Ball Slams

25 Push Press (95/60)

15 D-Ball Slams

Then after 2 rounds, 100 air Squats

10am Lifting Class WOD:

Death by Power Clean & Jerks (60/40kg)

1 PC & J the first minute

2 PC & J the second minute 

Continue with # of reps for each minute

Score is last complete set before the minutes expires. Similar to Zeus.  

The Thursday night crew hammering out Chris'' 8 min AMRAP.  

One thing we don''t address very often are our weaknesses.  Understandably though as they''re often movements or lifts we don''t like performing.  Over the next few weeks let''s identify our weaknesses and then begin working on them.  Why you may ask?  Practicing and improving our weaknesses helps us get through the WOD''s more efficiently & safely, we don''t have to scale as often and we become more fit and well rounded.  One of my weaknesses is double unders...what will you work on these next few weeks? 

Nice work tonight...I hear there were 17 people in the 6pm class.  

Christina''s Friday PM WOD:

"Christine"

3 Rounds for time:

500m Row

12 BW Deadlifts

21 Box Jumps (24/18)

 

Rest Day

Great depth Cullen!

Crystal repping it out!

Jill muscling through her 20 reps.

So take some time today to stretch, foam roll and actively rest.  What we mean by active rest is walking, or light jogging...jump on your bike for a casual ride.  Get those muscles moving and loosened up so you can be fresh to hit your next WOD with all you''ve got. 

Sign up reminder: please email membership@crossfitsj.com if you''re having trouble navigating the sign up process.  You can also see our previous rest day post for screen shot instructions. 

Thurs 5 & 6pm WOD:

Back Squats - 5,10,20,10,3,2

After a couple of warm up sets, do the first set of 5 at 75% of your 1RM and lighten the weight up to the 20 reps. Then increase weight back to or above the 75% for the 3 & 2 rep sets.

Follow the back squats with:

8 Min AMRAP:

10 Barbell Bent Over Rows

10 Barbell Rollouts

10 SDHP

10 Med Ball Pushups