2015 Regionals Workout #6
5 Rounds for Time:
25 Calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand Push-Ups
HSPU Rx: Use 4.5″ for Men, 3″ for Women
5 Rounds for Time:
24/16 Calorie Row
16 Pull-Ups or Ring Rows
8 Handstand Push Ups, Box Piked Push-Ups, or Push-Ups
Post time and Rx to comments.
As you may have noticed we’ve added a Frequently Asked Questions page accessible under Member Resources on the blog (to the right). Many thanks to Coach Chris Fox for writing this page! To draw your attention to the FAQs and to refamiliarize everyone with some important stuff, we’ll be reposting some of these questions and answers to the blog. Next up…
How Do I Decide Whether to Do Fitness or Performance Programming?
All of our new Foundations graduates follow Fitness programming for at least 2 cycles (3-6 months) and some will follow it indefinitely depending on goals and training consistency. If your goals are simply to be pretty fit and you don’t necessarily have any performance goals in CrossFit, then you may just be fine doing the Fitness workouts for the long haul. They’re quite potent in their own right and coupled with sound nutrition and recovery practices (sleep and relaxation techniques), they can likely get you where you want to go. This is especially true if you tend to fall in and out of a consistent gym schedule.
If you’re starting to nerd out on CrossFit and have some performance related goals, or maybe want to up your skill set and possibly compete, then you might benefit from our Performance programming. If you’ve been training consistently for at least 6 months and have “hit a plateau” that isn’t related to other factors like poor nutrition and recovery practices mentioned above, then ask a coach if you should give Performance a shot. The switch may not be 100% at first, though. Say you’ve made all of the Fitness squat exposures for 3 cycles and are maxed out on that lift, you should probably progress to Performance on the squat. If during the same time period you weren’t as consistent with another movement, say the Snatch, then you might hang back and follow the Fitness programming for that lift. Furthermore, from day to day, the Performance metcon might have a skill component that you don’t possess yet. On those days you might choose to do Performance during the lifting segment, then do the Fitness version of the metcon. Again, if you’re not sure then ask a coach.
Helen for Houston Results
Thanks to everyone who did Helen for Houston this past weekend. 77 of you posted your workouts to the blog. While we originally planned to donate $1.50 per round, in the spirit of giving, we bumped it up to $3 per round. That makes our total contribution $693!
CFSBKer Moe N. of beyond the whiteboard generously offered to give free merch to 3 randomly chosen people who posted their results. Those people are: Daniel Rocha, Brad Larson, and Jen Bokoff. The front desk will be in touch with more info!