Hello Athletes!! Coach Brandon here with all you need to know about our newest, upcoming mesocycle! Our next mesocycle starts next week, Monday the 10th, so get ready for some fun! We are going to be testing your strength, cardiovascular endurance, stamina, coordination and accuracy.
Did we say Thruster!? Don’t worry, it isn’t Fran, but we will be testing a 3RM thruster on Monday the 10th. The performance option is to take the bar from the floor in a clean set up. The fitness option is to take the bar from the rig. Either is fine, just depends really on your comfortability pulling form the ground. If you’ve been CrossFitting less than 3 months, I would suggest taking it from the rig.
On Tuesday the 11th, we will see how accurate and consistent you can be with your Double Unders after shoulder fatigue sets of Wallballs. This WOD will be 10 rounds for time of 10 wallballs (20/14) and 20 DU. It’s ok if you can’t do DUs yet, pick a scaling option that fits your goals. Either a 1:1.5 DU/SU ratio if you’re sticking to singles or 20 high bound singles if you’re aiming to one day perform doubles.
How fast can you recover? This is the question for Wednesday’s WOD. The goal is to test how quickly your body can recover. There’s going to be 3 sets at 100% effort of a 250m Row, 10 Slamballs (30/20), 10 Burpees, 10 Slamballs, 10 Burpees and 10 Slamballs. You will get 8 minutes to rest between rounds, and you will need every bit of it. How much fall off you experience in your second and third round times is suggestive of your body’s ability to recover, regenerate ATP, disperse lactic acid and return your body’s systems to a near normal state.
Lastly, we will test a fun “Girl” WOD, Cindy, on Friday the 14th. If you haven’t done Cindy before, this is a test of how well you can perform bodyweight movements over and over again without fatigue. Cindy is a 20 minute AMRAP of 5 Pull-ups, 10 Push-ups and 15 Air Squats.
