CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Partner WOD: For Time: 20AMRAP

• 20 Cal Row
• 20 Burpees to Plate (45)
• 20 Sit-Ups
• 20 Wall Balls (20/10)

*Each round Add 10 reps to each movement
Partners may alternate working at any time.

Coached

First Class at 6:30a
Second Class at 9:00a
Third Class at **3:00p – 5:15p (Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WORKOUT 15.4

Attention all CrossFit Athletes. If you are doing 15.4 please call front desk
(805) 781.8181 sign up for a time slot. We need all participants to sign up to secure a spot to be judged for the Open. Please email Sanaz if you have any questions: Sanaz@clubtwentyfour.com

RX: Complete as many reps as possible in 8 minutes of:

• 3 handstand push-ups
• 3 cleans
• 6 handstand push-ups
• 3 cleans
• 9 handstand push-ups
• 3 cleans
• 12 handstand push-ups
• 6 cleans
• 15 handstand push-ups
• 6 cleans
• 18 handstand push-ups
• 6 cleans
• 21 handstand push-ups
• 9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men Clean 185 lb.
Women Clean 125 lb.

Equipment

• Wall with a line at the appropriate height for the handstand push-up
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Scaled: Complete as many rounds and reps as possible in 8 minutes of:

• 10 Push Presses
• 10 Cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Coached Classes

First Class at 12:00p
Second Class at **2:30p – 4:15p (Open Gym)
Third Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

• Strength:
  Hang Squat Clean:
  10 X 2 (straight sets)
  Pick a moderate weight and get some reps in.

WOD: 18 minute AMRAP of:

• 50 Calorie Row
• 50 Sit-ups
• 50 Double Unders or 100 Single Unders
• 50 Air squats

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **3:00p – 5:15p (Open Gym)
Fifth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Strength Deadlift:

• 6 x 3
  Pick a manageable load and stay there for all sets.
  Drop at the top each rep. NO TOUCH AND GO.
  Rest as needed between efforts.

Skills and Drills

• Rope Climb Technique Work

WOD 3 Rounds for time:

• Run 800m
• 3 Rope Climbs
• 25 Plyo Push-ups (45lb plates)
  

  After WOD 5min Abs

Coached Classes

First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WOD A:
Take 20-25 minutes to work on your Clean and Jerk 65%-70% of your 1RM Clean & Jerk

• Each set is 1 Clean + 2 Jerk

WOD B: 9 minute AMRAP of:

• 8 Handstand Push-Ups
• 20 Walking lunges
• 15 KB Swings (20kg/16kg)

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **3:00p – 5:15p (Open Gym)
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

Is Intensity Scalable?
Intensity is one of the elusive aspects of CrossFit. Many people go through the workouts for weeks, months, or even years before they discover it. Some people prefer not pushing their boundaries, some people don’t fully grasp what intensity is. They figure that if they are not the person with the worse time, that they are still working out intensely. These are the people who don’t understand why some people puke after a workout, or are lying on the floor writhing afterwards. It takes a lot of mental fortitude to push yourself to that place. Some people are comfortable finishing the workout at their pace, breathing a little heavy, sweating a bit, and pushing to what they thought was close to their limit.

These people usually don’t stick around long as CrossFit “is not for them”. They don’t seem to be getting the results that other people are getting. Greg Glassman once said that the biggest adaptation that happens with CrossFit is between the ears. Meaning that the mental changes are the biggest. Discovering what mental toughness is, finding your limits, and learning to push past them. These people also take that same intensity and bring it over to their work life, pushing harder towards their target and not accepting excuses or self-doubt. I see these people carrying themselves differently. More confident, more upright, a better version of themselves, even if physically, they have not changed.

intensity_graph

Once you discover what intensity is, you understand. But intensity is tricky. Even once you understand how to push yourself properly, you need to understand how to scale and pace a workout. For example, if the workout was 30 thrusters for time, for the majority of people if I said the thrusters were at 185, the intensity would be fairly low. The weight is too heavy and would have to broken up too much, if it could even be done at all. If I lowered the weight to 115, many of you could do sets of 5-10, some animals could do two sets of 15. That would be more intense, now if I lowered the weight to 65 pounds almost all of you could do this. Some could even do is completely unbroken, that would be intense.

Now you are starting to see the picture. It isn’t smart to choose weights that are too heavy, or movements that will restrict your intensity (such as toes-to-bar instead of sit ups). Sure you get to do the workout Rx, which for many is a badge of honor. Unfortunately you missed the key aspect, the intensity. I would rather you go lighter and faster. At the CrossFit Level One seminar they drill into you MCI (mechanics, consistency, then intensity). What this means is that first you have to be able to perform the movements properly through full range of motion. You then have to be able to continue these mechanics through repetition and exhaustion, only then can you reach intensity.

We have all seen the guy who chooses weights that are much to heavy and when everyone else in the class is done in 7 minutes, he continues pushing past the 15 minute mark, showing pure grit and determination to finish that workout. Problem is, it was a workout designed to take approx. 7 minutes, not over double the time. This would be the equivalent of running a mile, but sprinting the first 400m as fast as you can, then stopping to catch you breath for a bit, stretch out. Then slowly jogging another 400m or two until you feel good enough to pick up the pace towards the end.

Don’t be that guy, Value Intensity over Ego.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Strength: Back squat 70% of your 1RM

• 5-5-5-5-5

WOD: 3 round for time:

• 12 Pull-Ups
• 12 Burpee Box Jump (24/20)
• 1200m Run up Chorro

After WOD 5min Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Partner WOD: For Time:

• 60 Thrusters (95/65) Partner Hangs from Pull-up Bar
• 60 Pull-ups (Partner holds bar in front rack)
• 60 Jump over the Box (24/20) (partner hold a Handstand)
• 60 KB Swings (18kg/16kg) Partner sit at bottom of squat
• EMOM 2 Burpees each. Start the WOD with 2 Burpees

*If partner doing the static hold stop doing so then the working partner must stop too.