Kacey Millard

Wednesday, April 5th 2017

Buckhead FNL

Buckhead FNL

For time:

800m run
Then,

“Skinny Fran”
21-15-9
Thrusters (75/55)
Pull-ups

Then,
800m run

“Small Fran”
12-9-6
Thrusters (75/55)
Pull-ups

Box Brief

Please be patient with our coaches this week as we all navigate new traffic patterns around the city. If you are late to class and miss the warm up, please check in with the coach prior to joining class.

Tuesday, April 4th 2017

Sheila

Sheila

Push Press 5×5 @ 70% of 1RM

3 rounds for time:
5 Ring Muscle Ups
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)

Box Brief

Please be patient with our coaches this week as we all navigate new traffic patterns around the city. If you are late to class and miss the warm up, please check in with the coach prior to joining class.

Crossfit Thoughts – How to Develop a New Skill

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Crossfit Thoughts With Casey Vol. 1

 

How to Develop a New Skill

 

In Crossfit, there are dozens of skills that can be developed and mastered. Powerlifting, olympic weightlifting, gymnastics, running, rowing, jump rope, kettlebell work, pacing strategies, mental game, the list goes on and on. Even within that list there are even more pieces to attack (Take gymnastics for example, you have pull-ups, toes to bar, dips, chest to bar, muscle ups, push-ups, air squats, burpees, and on and on).

 

Sometimes it can be overwhelming to figure out how to learn a skill, but it is even more frustrating to think you “have” a skill and then be unable to perform it under fatigue. The Open is especially evil about this (Think about how hard double unders were after thrusters). With that in mind, I wanted to share a few tips on how to “master” a new skill.

 

Step 1: Intellectually understand the Skill

 

Before you hop onto a bar and try a muscle up, or attempt double unders, it might be a good idea to get an idea of exactly what you are doing. When does the movement begin and end? What body parts are supposed to move where? Where is your grip? How long should it take? Are there best practices? Common faults? Familiarize yourself with how the movement works. (Coaches at the gym and progression videos are a great resource for this)

 

Step 2: Perform the Skill for the first time

 

After understanding the skill, you can begin working through progressions and eventually do the skill for the first time. This may take some time and a lot of failed attempts. Don’t get down on yourself! Missing a rep or not doing something right isn’t necessarily bad. If you are able to feel what you did wrong and adjust, then you are improving.

 

One big mistake people make here is just banging their head against the wall with attempts. I see this a ton with double unders. They keep trying the exact same thing (jump height, rope speed, hand position, knee bend) and keep missing. Change it up! Try something new until you find what works.

 

Step 3: Perform the Skill consistently under low pressure/low heartrate

 

This is where practice before or after class comes in. For something like pull-ups, this means 10 singles once or twice a week. SUPER low volume and VERY high attention to detail. Try to make these perfect reps. Take plenty of rest time (as in 60+ seconds) between reps.

 

Step 4: Practice the Skill under fatigue

 

Going from being able to do a few singles on pull-ups to RX-ing Fran (An awful combo of 45 thrusters and 45 pullups) can sometimes be a big jump. A halfway option is to pre-fatigue yourself and then practice the skill. EMOM’s are your best friend here. Let’s say I am trying to get better at pull-ups, I would do the following EMOM.

 

EMOM 10

Even minutes: 12 calorie row

Odd minutes: 5 pullups (done in sets of 1-2)

 

This allows you to simulate what a workout may feel like without the intensity or the pressure. Your heartrate is up, but you are not blowing yourself out and completely losing your mechanics.

 

Step 5: Start using the Skill in WODs

 

Once you feel comfortable doing the skill under high heartrate/at moderate amounts of volume, now it is time to start attempting that skill in a workout. Whenever you apply this to class, have a conversation with your coach. Let them know that you are trying a skill for the first time in a workout, that you might be a touch slower than usual with your time as you are focusing on having quality reps. Once you are able to apply big sets of a movement in a workout, you have “mastered” the skill.

 

With a little bit of maintenance, the skill should stick around for you if you built it in the intentional manner described above!

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Monday, April 3rd 2017

Congrats Michelle & Brian!

Congrats Michelle & Brian!

Strength work:

15 Minutes to work to a heavy
Squat Clean Double

3 rounds for time:
10 Clean and Jerks (165/115)
30 Wall Balls (20/14)

Box Brief

Please be patient with our coaches this week as we all navigate new traffic patterns around the city. If you are late to class and miss the warm up, please check in with the coach prior to joining class.

Sunday, April 2nd 2017

17.1 FNL

17.1 FNL

Sunday Funday Open Gym
Ponce: 10-12
BH: 11-12

Rest Day

Box Brief

Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Jump N Rope will be at the Ponce Gym for a Double Under Seminar on 4/23 from 2-4pm. Limited spots available, register here.

Saturday, April 1st 2017

Nikki

Nikki

Partner WOD

Every 5 Minutes for 5 rounds:

200m run
AMRAP:
6 Power Cleans (135/95)
9 Push Ups
12 Air Squats

Box Brief

Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Jump N Rope will be at the Ponce Gym for a Double Under Seminar on 4/23 from 2-4pm. Limited spots available, register here.

Friday, March 31st 2017

Patrick H.

Patrick H.

Push Press 1RM

“Jackie”

1000m row
50 Thrusters (45/35)
30 Pull-ups

Box Brief

Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Jump N Rope will be at the Ponce Gym for a Double Under Seminar on 4/23 from 2-4pm. Limited spots available, register here.

Thursday, March 30th 2017

Nancy & Brandon

Nancy & Brandon

5 Minute AMRAP:

15 sit-ups
15 Fronts Squats (115/75)

2 Minute Rest

5 Minute AMRAP:

10 Power Snatches (115/75)
10 Box Jumps (24/20)

2 Minute Rest

5 Minute AMRAP:

15/12 Calorie Row
10 Burpees over Erg

Box Brief

Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Jump N Rope will be at the Ponce Gym for a Double Under Seminar on 4/23 from 2-4pm. Limited spots available, register here.

Wednesday, March 29th 2017

Buckhead FNL

Buckhead FNL

Deadlift – 5×6 @70% of 1RM

For time:
30-20-10
Back rack Lunges (45/35)
American Kettlebell Swings (53/35)
Wall Balls (20/14)

Box Brief

Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Jump N Rope will be at the Ponce Gym for a Double Under Seminar on 4/23 from 2-4pm. Limited spots available, register here.

Tuesday, March 28th 2017

Buckhead Crew FNL

Buckhead Crew FNL

Gymnastics Work

A1) 5×5 Strict Pullups/10 Ring rows
A2) 5×6 Strict Ring Dip/10 Bench Dips

18 Min AMRAP:
400m run
3 rounds of “Cindy”
5 Pull ups
10 Push Ups
15 Air Squats

Box Brief

Schedule Changes at Ponce:
Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Starting next Sunday, April 2nd, the Ponce Sunday schedule will be:

KettleBells at 9AM
Open Gym at 10AM
Endurance at 11AM