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May 16, 2007
Skill Development & Testing
Aaron the kipping demon
We've decided to change things up a bit for the workouts that are national site rest days. We're devoting these days to skill development and testing.
We want to spend a lot more time developing skills such as handstands, cleans, snatches, etc., as well as circling back and refining the fundamental movements that form the foundation of CrossFit (squat, shoulder press, push press, deadlift, etc.).
We'll also use these rest days as an opportunity to test you against our Skill Level Assessment Guidelines.
Finally, these days will be punctuated by a brief, intense workout lasting around 10 minutes in length. We're really looking to pump up the intensity and use this final workout as a finisher.
We'll be rolling out this new concept with the very next national site rest day, Saturday, May 19.
Post to Comments the skills you'd like to develop or further refine.
Posted by Mike Minium at May 16, 2007 8:46 PM
Comments
Great idea. Keep up the good work.
Did Angie yesterday. Limited by hands this time - got really torn up. But still finished at 18:43.
Jim
Posted by: Jim at May 17, 2007 8:00 AM
Front and Back Lever
Planche
L-Sit
One arm Pull up ;)
Posted by: Shira Yaziv at May 17, 2007 10:26 AM
Great job, Aaron!
The new plan for rest days sounds wonderful!!
Posted by: Ann Kelly at May 17, 2007 12:04 PM
For my Rest Days, I would like to work on my Olympic Power Nap skills. Tabata Power Naps? How many Naps in 20 minutes? 4 rounds for time: Power Nap, Soy Milk, and Zone cookies? The possibilities are endless.
Posted by: Jeralee at May 17, 2007 10:11 PM
Don't forget! Come assess your dancing skills on Saturday night (May 19)!
WHAT: Swing dancing at ODC Dance Commons (aka "The Doghouse")
WHERE: 351 Shotwell between 17th and 18th Street.
HOW: Meeting at 7:25pm, downstairs at MacArthur BART to take the 7:34 train to the City. If you miss the train take the next one, but parking is available.
SHOES: Wear shoes with non-marking soles, preferably no treads (smooth bottom - this can be solved with a piece of duct tape under the ball of your foot though). Ladies - high heels are not recommended.
Lessons for beginners are $15 and start at 8:15. Open dancing starts at around 9pm (just the dance is $10).
I have a link with more information, so if you want it, send me an email. My phone number is also on the board at CFO if you want to let me know you're coming. Hope to see you all there!
Posted by: Jeralee at May 17, 2007 10:25 PM
Stretching & Flexibility-when, where, why (for those who are movement challenged)
wrist & ankle strengthening
ideas around appropriate exercise for body type, weight, & shape
Posted by: Raven at May 17, 2007 11:21 PM
Stretching & Flexibility-when, where, why (for those who are movement challenged)
wrist & ankle strengthening
ideas around appropriate exercise for body type, weight, & shape
Posted by: Raven at May 17, 2007 11:22 PM
Great idea! I'd love to do more skills and assessments on the off days...
Find out what I can do and learn how to do what I can't...
Handstands/HSPU's
front levers
double unders
parkour stuff
etc...
Posted by: Allen Currano at May 18, 2007 2:39 PM
Great idea! I'd love to do more skills and assessments on the off days...
Find out what I can do and learn how to do what I can't...
Handstands/HSPU's
front levers
double unders
parkour stuff
etc...
Posted by: Allen Currano at May 18, 2007 2:40 PM
Great idea! I'd love to do more skills and assessments on the off days...
Find out what I can do and learn how to do what I can't...
Handstands/HSPU's
front levers
double unders
parkour stuff
etc...
Posted by: Allen Currano at May 18, 2007 2:43 PM
I'm a little confused. These are "rest" and skill days that contain an "intense" 10-minute finisher?
That sounds like a regular CF day, doesn't it?
Posted by: Tim R at May 19, 2007 10:55 AM
Tim,
I think the idea is that you pick your own rest days...not everyone is on the same 3 on/1 off schedule that the national site uses.
I take more rest days for various reasons and often want to get a real workout in on a day that is a rest day for the national site. And if it is really a rest day for you, you could always opt out of the intense 10 minute finisher, or just go easy for "active" rest.
Allen
Posted by: Allen Currano at May 21, 2007 12:20 PM