Hey Gang,
Another technique week has come and gone and we’d like to know your feedback! Again, in the long run we are looking to help you attain higher fitness levels through increased efficiency and also by allowing your body to rest from time to time. Next week we will be back into some heavy work, featuring some pretty solid metcon challenges so look forward to that!
Turts
Also remember to check the whiteboard for important upcoming events:
- This weekend: Foundations Seminar (9-1130am on Sunday)
- December 11: 24 hour Treadathlon for MS
- December 17: CF Zone Christmas Party ($20 tickets, no HST, cash or check in the office)
- Deceber 18: Mistletoe Gala
Today’s Workout
Buy-in – Grab a partner, any partner! You can have two separate bars for this workout.
WOD: Partner Nancy
This is 5 rounds (each) for time of:
- 200m run
- 8 overhead squats (65/95)
- The format goes as follows: Partner 1 runs 200m then partner 2 runs 200m. Partner 1 does 8 overhead squats, then partner 2 does 8 overhead squats. Repeat for 5 total cycles to get your time!
Zone 3 – scale to 45/65
Zone 2 – scale to 35/55
Zone 1 – scale as needed!
Cash-out – Group stretchies
I thought that focusing on other movements not just lifts was very useful to the members. I think all the clients attending my classes enjoyed this week and learnt a few tips to improve their performances!
agreed, I feel like my burpees and box jumps are much easier and faster after some technique tips!
Also it’s always nice to take a break, while still getting into the gym.
Definitely enjoyed the rowing/pullup session. Came away with 3 consecutive CTB pullups, and some solid tips for improving my row.
Lots learned for sure! I learned a lot about snatch form, although I still have a tendency to donkey kick… continued work is needed, of course. I also learned new points of focus for maximizing efficiency on the rower – minimizing slack in the handle/chain at the beginning of the stroke, and analyzing drag factor numbers to figure out my ideal damper setting. Onward and upward!
I really enjoyed technique week – got something resembling a butterfly kip and finally figured out double unders 🙂
I don’t know if you would consider it, but one thing it would be nice to see for future technique weeks is a list of the skills that will be worked on for each day posted at the beginning of the week so I can plan to go to classes according to the skills I most want to work on.
I LOVED technique week! I got a lot out of it (I think!), and it feels really good for the body to slow things down. I feel all the little pointers are super benenficial to us becoming stronger and more efficient. Thank you coaches (and to everyone who has offered pointers on how to get that kipping pull-up). I’M OPEN TO SUGGESTIONS!!!
Hey all!
Thanks for the comments so far – a lot of positives so that makes me happy. I think we’ll continue to refine what we do in the technique weeks to get better. Great ideas have been floating around so i’m sure that will happen…
If you have comments that you want to share directly with myself and Dee then feel free to zip us an email.
Cam