WOD 01.28.16

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January 27, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, January 28, 2016

Skill Work

Press from Split

Strength Work

Press

  • 6:00 to work up to a 1 RM
  • 2:00 Rest, and then
  • 5:00 EMOM of 3 reps @ 80% of 1 RM

MetCon

“Tabata” Slam Ball

***Score total reps

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Brandon
  • 7:30pm (101)-No Class

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Choose Your Box Carefully

January 27, 2016 | Posted in The Word (Coach Blogs) | By

By: Brandon Conner

“CrossFitters don’t care about form. All they’re worried about is going fast….”

If you’ve been around the fitness industry at all, you’ve probably heard this before. You’ve heard Crossfit is dangerous, because the coaches don’t care about form or technique. I can tell you firsthand, though, having been to multiple CrossFit seminars, that this is not the case. There is a basic principle of progression that is taught to every single person who attends a CF Level 1 seminar- Mechanics. Consistency. Intensity. In that order. A new athlete who comes into the gym should first focus on their mechanics; their form; their quality of movement. After they are able to perform said movements in a proper fashion, then we can move forward to consistency. We want that athlete to regularly practice & use those movements, while continuously seeking to further improve their technique. Finally, after mechanics & consistency have both been established, we can begin to ramp up the intensity portion of CrossFit. Too often, though, coaches will progress an athlete too quickly, urging them to “go faster” or “go harder” when proper mechanics & consistency haven’t been established. This is where injury, a lack of long-term results, & disillusionment with CrossFit begins. This doesn’t mean that a beginner can’t be exposed to some intensity early on- but it should be closely watched & guided by a competent trainer and shouldn’t be a main focus of their program at that time.

In a perfect world, every coach would adhere to this progression…But that’s not reality. This is where it is YOUR responsibility, as an athlete, to seek out a Crossfit facility that will guide you along the path of fitness in the safest, most effective way. At Crossfit Max Kane, we strive to instill this in all of our coaches and athletes. I can’t say this is true for many CF boxes out there, though. Be diligent before choosing what box to attend. We have many members who pass by 2-3 CrossFit gyms on their way to get here and for a good reason. Make sure that your gym stands for what CrossFit ACTUALLY teaches; otherwise, you too might be one of the many people who aren’t getting what you should be from your fitness program.

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WOD 01.27.16

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January 26, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, January 27, 2016

Skill Work (Contest Day)

Depth Jumps

Strength Work

None

MetCon (1st Atlanta Affiliate League WOD)

5 RFT

  • 5 Squat Cleans 155/105
  • 7 Burpees
  • 9 C2B Pull-ups

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Brandon
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 01.26.16

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January 25, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, January 26, 2016

Skill Work

Pistols

Strength Work

None

MetCon

40 reps for time of:

  • KB Swing 53/35
  • Goblet Squat 53/35
  • Push-ups
  • KB SDLHP 53/35

***2:00 Rest***

“Half Karen” for time:

75 Wall Balls 20/14

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Brandon
  • 7:30pm (101)-No Class

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WOD 01.25.16

Row

January 24, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, January 25, 2016

Skill Work

Tall Snatch

Strength Work

Front Squat

  • 8:00 to work up to a 1 RM
  • 3:00 Rest, and then
  • 3:00 EMOM of 3 reps @ 80% of 1 RM

MetCon

“Jackie” For Time

  • 1000 m Row
  • 50 Thrusters 45/35
  • 30 Pull-ups

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Brandon
  • 7:30pm (101)-Brandon

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WOD 1.23.16 (Hero WOD Day)

AHG-They-Fight-They-Protect-We-HERO-WOD-LOGO

January 22, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Saturday, January 23, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

Hero WOD TBA

Today’s Coaches

  • 8:45am (CFK)-Michelle & Wes
  • 10:00am-Jeremy

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WOD 01.22.16

its-hard

January 21, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, January 22, 2016

Skill Work

Stability

Strength Work

12:00 EOMOM

  • 3 Deadlifts, for  total of 6 sets

MetCon 11.4

10:00 AMRAP of: 

  • 6o Bar-facing Burpees
  • 30 OHS 120/90
  • 10 Muscle-ups

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Brandon
  • 6:30pm-Brandon
  • 7:30pm (101)-Brandon

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WOD 01.21.16

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January 20, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, January 21, 2016

Skill Work

Hang Power Clean + Front Squat

MetCon (Time RX)

21-15-9 reps of:

  • Dead lifts (coach picks weight)
  • 200 m Run, after each set

***10:00 Time Cap

Strength Work

10:00 EOMOM of:

  • 5 Bench Press

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 01.20.16

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January 19, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, January 20, 2016

Skill Work/Contest Day

Handstand Holds

Strength Work

Back Squat

  • 6:00 to work up to a 1 RM
  • 2:00 Rest, and then
  • 4:00 EMOM of 3 reps @ 80% of 1 RM

MetCon

For Max Reps: 

  • 2:00 Toes-2-Bar
  • 1:00 Rest
  • 2:00 Thrusters 65/45

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Brandon
  • 4:00pm-Trice
  • 5:30pm-Brandon
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 01.19.16

Feature

January 18, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, January 19, 2016

Skill Work

Box Jumps for height

Strength Work

None

MetCon

4 RFT of

  • 25 Double Unders
  • 16 One-Arm KB Swings (8 each arm)

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Brandon
  • 7:30pm (101)-No Class

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