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#3476 – Tuesday 10/1

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Tuesday 10/1/19

MIFit Classes and Programming

MI CrossFit Team. Thanks for being part of our MIFit workouts over the past few months. As you know, these were CrossFit workouts but without barbells.
The goal was helping people intimidated by CrossFit to walk through the door and see they can do it!
However, we didnt see the results I was hoping for and so we want to offer the best programming for the most people and so we are going to go back to regular CrossFit WODs at the 6am Tues/Thursday and stop the 7pm MIFit classes.

Thanks for your patience trying this out and we might re-visit some of these class times or styles in the future for those who did like the change in movements and class times.

Open Gym Time Change

We are shortening the hours that we are open for Open Gym.
Starting Monday, Open Gym hours will be  Monday – Friday 11:30 – 1pm.


ATHLETE GOAL – Try to match or slightly overload the weight in the strength to the weight in the workout. Reps should be clear examples of feet moving and athlete pulling under bar…no starfish! In workout, quick singles or controlled small sets (2-1). For TTB / Pull-up Combo…control body in transition. Try to stay on bar for at lets 3-4 reps at a time.

STIMULUS – In the strength, we will build for three sets and hold for 3 sets. This will give athletes an opportunity to test some loading
then try to keep their mechanics crisp under the heavier loading for the final 3 sets. Before starting the lifting session, athletes should already have a light to moderate weight on the bar.

In the workout, we are looking at a grippy AMRAP with a unique twist that will allow some of you to stay on the bar. Loading should be moderate, quick singles or short sets. Scaling for the TTB/Pull-up should keep the athletes on the bars or close to them…don’t waste too much time in transition! We are looking for 4+ rounds for all athletes with some in the 5-6+ range. SCALE APPROPRIATELY.


STRENGTH
EVERY 1:30 FOR 6 SETS
2 Touch and Go Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets


Workout of the Day
AMRAP x 16 MINUTES

3 Power Snatch135/95#
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar