Competition Classes Info:
Description:
Intended for those who want to take CrossFit to the next level. You should be able to RX 80% of CFNT WODs with GREAT technique and judge approved standards. This is not to deter anyone that is not at this level yet. Better yet, participating in this class might be a great goal to set for yourself (which you can learn more about tonight at 8pm!)
Classes will be more skill based, you must know your weights and your scales off the top of your head if need be for a workout. There will be a Coach organizing the class and explaining the workouts but the Coach will be working out with the class.
Schedule—this will be the schedule through summer and we may add more at a later date. We understand this might not work for everyone, but this is meant as a trial run for now.
Monday 8pm
Wednesday 10:30am
Rules:
1) This class DOES count as one of your times/week toward your membership.
2) You cannot do two classes back to back. For example, if you do the 7pm class on Monday night, you may NOT attend the 8pm class. Your body needs more time to recover and you will not be able to perform at maximum level, which may cause you to regress. HOWEVER, you can come to a regularly scheduled class and competition class if you give enough time to recover (ex. Come to the noon class and then to the 8pm class or the other possible combinations.) AND you prove that you are responsible enough to REST when your body tells you to. (refer to #6 if you feel you have a special situation)
3) This is NOT an open gym. There will be programmed WODs.
4) This IS a competitive class; if you find yourself behind, scaling too much, or completely lost, this is not the class for you.
5) If you are unsure if you should be attending this class please email or talk to one of the Coach’s we would be happy to discuss this with you:
Coach Jared:
jared@crossfitnaptown.com
Coach Peter:
peter@crossfitnaptown.com and they will be open and honest on your skill level.
6) If you have questions regarding this new class please email or talk to one of the coaches.
Disclaimer:
This class will be run on a trial basis for one month. If we deem it successful and accomplishing our goals then it will continue and more competition classes may be introduced. If the class is having a low rate of attendance then it will be discontinued.
Today’s Workout:
Strength-
Dead Lifts
3-3-3+
65%-75%-85%
WOD: (we did this back on October 24th,
http://www.crossfitnaptown.net/?p=820 )
“Jackie”
1000M row
50 Thursters (45/33)
30 pull ups
Post
50 AB Wheels]]>
Today: 8:07 as RX’ed
Last time (10/24 for the other long time members) – 11:44 as RX’ed
Shaved 3:37 off my time!
Great work sir 🙂
keep it up
12:20 as RX’ed
DL: worked up to 190 (6 reps)
WOD: 11:53 (red band)
DL_135/165/185 (5 reps)
WOD_ 12:06 rx
After reading josh’s post I wanted to add that my first post ever to this blog was my Jackie WOD in October. Finished @14:48 using a green band! I have gotten stronger!
Way to go, Merritt!
Way to RX Jackie! Also, for posterity, your last DLs were at 190, lady. You’re looking so strong. Let’s have another 6 am date tomorrow, if you’re up for it. If not, see you post-Denver!
DL
125/145/165 (7reps)
12:07 blue band
Thrusters at 33#’s still are not my friends!
Nice work Josh/Merrit on improving your last Jackie time! Leslie, you were my motivation on the thrusters, I was trying to keep up with you.
And…WELCOME ANDY! Our new 6AM crew member.
Fun 6am class! WOD 13:47 w/Blue Band
Missing the Green band & at the same time can’t wait to get to red band!
Graduated to the Red band today!!
14:00
DL up to #195 (5 reps)
WOD 10:53…wait for it…RX’ED!!!!!!
no more pull up bands for this girl! sure, i may have done them in sets of 1’s, 2’s & 3’s and looked like i was having a seizure on the bar, but i got them done.
today was a good day.
205/235/265 6reps
13:25 rx’d
8:06 push press instead of thrusters
10:16
Skill_DL: 195-225-255 (1*)
…pulled muscle in lower back last night. Took it easy.
WOD_”Jackie”: 9:20
…!!! Was aiming for 12:00. Felt good, fit after this one. All smiles. 🙂
Great job, 7 p.m.! Gettin’ angry; gettin FIT!
Great job Jamie and the rest of the 7pm class!! Thanks again for all of your encouragement tonight!!! 🙂
340/390/440 5 reps
WOD. 12’18” Rx
DL 145#-165-190. I only did 3 on the 190 because I felt my core give and my back rounded.
Jackie: time of 13:01 Rxed. I was definitely limited by my “delicate” hands and their tendency to rip. I see gloves in my future.
If you find a solution TELL ME EVERYTHING! I am beyond exasperated w/ the hand ripping!
I will, Margaret!
DL: 160-190-215 (4 reps)
WOD: 11:59 w/ red band
Since he probably won’t post, I want to put Jason V on blast…
WOD time of 6’22”, that is the best time in the box if you are keeping score at home. This guy is one of the many reasons the CFNT box is such a great place to be a member.
DL: 105-120-135 (x6)
WOD: 15:27 with a green band <– how are pullups not getting easier?!
they take a LONG TIME! try not to get discouraged. you’re doing great!
DL: 165 /185 /208 (12 Reps)
WOD: 9:53 as RX
DL: 185 – 205 – 235 (10 reps)
Jackie – RX – 9:23
Finally home from NYC and ready to hit the box hard tomorrow!
265/305/345 (10 reps)
Jackie time of 7:26 RX
Comp class: 130 reps and a bunch of heavy sled pushes
I love seeing people redo wods and improving so much! Great work to all today.
PR’d my jackie, 6:34. Pretty excited about it. Crazy fun day for me. Looking forward to continued gains by everyone.
DL: 95/125/165
Jackie: 13:58