(479) 644-8108

Wednesday December 31st

Hours
NYE Hours- Regular hours today with the exception of NO 6:30 pm class.
NYD Hours- On Thursday we will run holiday hours opening at 6am and closing at 12. We will do the traditional workout “Murph.”  You can come in at any point and jump in. The clocks will reset on the hour. Remember Murph can be a really long workout. Please show up before or at the latest 11am.

WOD
Skill
EMOMx10 @ 60-68% of 1 RM
Odd – 1 Power Snatch + 1 Snatch Balance
Even – 2 Full Snatch

Conditioning 
With a continuously running clock complete

AMRAPx5 
9 TTB
7 Thrusters 135/95  115/85  95/65 *Looking for UB reps here
5 Burpees
Rest 2:00

AMRAPx4
9 TTB
7 Thrusters
5 Burpees
Rest 2:00

AMRAPx3
9 TTB
7 Thrusters  
5 Burpees
Rest 2:00

AMRAPx2
9 TTB
7 Thristers
5 Burpees
Rest 1:00

AMRAP 1:00  
9 TTB
7 Thrusters
5 Burpees 

Tuesday December 30

Holiday Hours- Wednesday we will have regular hours with the exception of NO 6:30 pm class.
New Years Day – We will run the same format we ran on Christmas Eve. We will open at 6 am and close at 12 pm. You will be able to come in at anytime and get “Murph” in. Remember it is a long workout so you need to show up by 11 at the latest.

WOD
Rest Day
Active Receovery/Mobility/Make up a workout

11-1
5:30-7 

Monday December 29th

WOD

Strength
Front Squats
5-5-5 75-80%
Back Squat
3-3-3 80-85%

Conditioning
AMRAPx10
2/1 MU (sub 4/2 C2B)
4 Power Cleans 205/155 185/135 155/105
6 HSPU

 

Sunday December 28th

WOD

“Deck of Cards”
As Many cards as Possible in 25:00

Hearts=Burpees
Spades = Wallballs
Clubs= TTB
Diamonds= G2OH 95/65

Jokers= Row 500m (250m increments)

Aces=21 reps
Kings= 13 reps
Queens= 12 reps
Jacks= 11 reps

Saturday December 27th


Time to burn off the left over pie and cookies. Hope everyone had a great holiday. Here’s a little calorie burner from CFNE.

WOD
For time complete:

100 Dubs 5 rnds of Cindy
80   Dubs 4 rnds of Cindy 
60   Dubs 3 rnds of Cindy 
40  Dubs  2 rnds of Cindy 
20 Dubs   1 rnd  of Cindy

Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats

Friday December 26th

Rest Day – Closed

Rest Day recommendations

For those addicted to the rigorous activity a CrossFit workout offers, a sense of boredom can become a rest-day damper. That feeling in the back of your head that you just can’t shake, like you’re missing out on something that will make you a better athlete and potentially improve your speed or strength or stamina. It’s enough to send some people into a panic. But truth be told, rest days are an imperative part of fitness. An athlete can only go so long before his body rebels in a dire attempt to recover. Varying the way in which you rest gives your body some time to recuperate while keeping your mind at ease. Here are my rest-day recommendations.

Consequences of not taking rest days.
Unless you’re an alien life form (or Rich Froning), your body needs a break. CrossFit’s structured beatings actually break down muscle in an attempt to build it back up, but if that rest period isn’t put into place, the breakdown begins to hinder development. Fatigue, strength losses and injury are all major concerns when an athlete is too active at an intense and demanding level. And overtraining will not only hinder your physical abilities but also have a detrimental effect on your mental state. Digressing is never an experience athletes embrace. When your body won’t operate up to your standards, the mind takes a toll as well. Frustration, irritability and lack of concentration rear their ugly heads in cases of physical and mental exhaustion. So do everybody a favor and take a day off.

When to take rest days.
Many trainers will suggest rest days be scheduled every 4th day. 3 days on, 1 day off, repeat. For folks with a little flexibility in their schedule, this is a fantastic option and ensures your body is allowed some relaxation. However, for those who have a set schedule that binds them to particular days and availability, 2 days rest per week is a respectable regimen. For personalities that prefer predictable structure, those days can be set. Perhaps every Thursday and Sunday you take a day off. Personally, I listen to my body. If I feel great, I’m going to workout. And if I’m feeling run down or extra sore, I might lay low for that day. Develop a rest strategy that works for you and your fitness goals, and as your athleticism progresses, adjust accordingly. Just be sure you recognize the messages your body sends you to avoid overdoing it.

How to spend rest days.
There is no right way to spend a rest day. If the couch is calling your name, pop in a couple movies, eat a bag of M&Ms and enjoy the lethargy. But to ease your tight muscles and maximize your recovery results, take a lightly active approach. I like to treat my rest days as a form of therapy for any aches, so I try to incorporate stretching, light cardio or maybe yoga. And to spice things up, it’s always fun to throw in some adventurous activities like hiking, swimming or a day of retail therapy with some speed-walking and light lifting at the mall. Another recommendation: sex. Get your heart rate up, work on some mobility and break a small sweat. Seems only fitting given the fact that CrossFit embraces constant variation. And after some rehab, back to business.

The addiction to your newfound fitness is inevitable. But exhibit some common sense and caution to maintain the health you so desire. Going overboard will do you more harm than good and will sabotage your mission for a stronger, faster, fitter you. Your body gives you everything it’s got in a workout, so return the favor and learn to embrace your rest days, regardless of when and how you spend them.

Abi Reiland

Co-Owner/Trainer
CrossFit 8035

Categories: Crossfit Blogs, Crossfit Workouts.

Tags: CrossFit, CrossFit Blog, CrossFit BReak, CrossFit Day Off, CrossFit Development, CrossFit Flexibility, CrossFit Improvement, CrossFit Recovery, CrossFit Relax, CrossFit Rest, CrossFit Speed,CrossFit Workout
By Abi Reiland


Tuesday December 23

Strength 
The “New” Crossfit Total
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

You get 3 attempts once you start the lifts that you plan to use for your score. Clean is from the ground, power or squat.

Conditioning 
75 Wallballs (half Karen) 
Time cap 5:00
Looking for an all out 5:00 sprint here trying to get all 75 in. 

Post lift totals and time completed or # of reps completed in 5:00