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Wednesday, April 11, 2018
April 10, 2018
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April 12, 2018

Thursday, April 12, 2018

Announcements!

CrossFit Games 2018

Atlantic Regional← tickets on sale, info here
June 1-3, 2018
Palm Beach County Convention Center
650 Okeechobee Blvd, West Palm Beach, FL 33401

The deadline to sign up for the Festivus Games is this Saturday, April 14th!
The Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne.
This is a great opportunity for our members to participate in a competition with other CrossFitters in our Area!
Please consider signing up as a participant or coming out to spectate and cheer for our TCCF athletes!
All Festivus Games workouts can be seen at the link provided below↓
Festivusgames.com ←Info Here.
→Coupon Code: 04201810off

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Warm-up:
1-2 minutes of Double-unders or double-under attempts
30 Dynamic calf stretches
Cross-Over Symmetry
10 PVC Pass Throughs
10 Push-ups
“Y” stretch

WOD:
EMOM for 6 minutes – Transition at 45 seconds

0-1: Ring Rows ←heels at the rig

1-2: Double-unders (or double-under practice)
2-3: Handstand push-ups ←scale to strict push-ups or knee push-ups
3-4: Ring Rows ←heels at the rig
4-5: Double-unders (or double-under practice)
5-6: Handstand push-ups ←scale to strict push-ups or knee push-ups

Festivus WOD 3 – “Thruster Mathelete”
You choose the load:
Max-rep thrusters in 30 seconds separated by 1 minute 30 seconds rest X 4

0-2:00 minutes
   Load the bar, add safety clips, warmup and prep for the first :30 sec all out
2:00-2:30
   Max thruster reps
2:30-4:00
  Rest (load stays the same)
4:00-4:30
  Max thruster reps
4:30-6:00
   Rest (load stays the same)
6:00-6:30
   Max thruster reps
6:30-8:00
   Rest (load stays the same)
8:00-8:30
   Max thruster reps

The WOD begins with an empty bar on the floor and appropriate plates and safety clips nearby to accommodate:

On “Go” from the MC the athletes will have 2 minutes to load the bar, add safety clips, and practice some warm-up thrusters. The athlete may change the load as many times as they want during these 2 minutes. The athlete must determine and load the bar for what will be FOUR 30-second, all-out max-rep efforts separated by 1 minute 30 seconds rest. Once the final bar load has been chosen in this 2 minute prep period it can NEVER be changed and must be used for all FOUR 30-second all-out efforts.

At 2 minutes the MC will give 3-2-1 Go and athletes will perform maximum thrusters in 30 seconds. The MC will call time and the athlete will rest for 1 minute 30 seconds. The 30 second all-out followed by 1 minute 30 seconds rest will repeat 3 more times.

Instead of a standard “strength” WOD we’re shaking it up a bit. We don’t want this to be a gasser and we don’t want an all out 1-5 rep max. This WOD involves strategy. Should you go 65 pounds X an average of 15 reps per set? Or is it better to go 70 pounds X an average of 12 reps per set? You might see another person with 80 pounds on the bar – same as you. But that means nothing. How many reps are you each going to perform with FOUR 30-second all-out efforts?

Score 3: Load X total reps of 4 efforts combined
Example: Athlete chooses 65 lbs., does a total of 48 reps across all 4 efforts.
Score is 65X48=3120

Recovery:
400 meter recovery walk
Banded hamstring/quad stretches
Foam Roll

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