CrossFit Forest's Sherry Jones-Ott Took 1st place in her age group at the Havasu 5K. Go SHERRY!!
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
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In preparation for the Forest Games, which start this Friday, this week should be a "De-Load Week." That means every once in a while you should give your body a chance to rest and recover longer than a typical rest day. Another way to look at this is to do active recovery. For some this might mean stopping completely for a week. For others it means working out but at 80% load and intensity. As you go through this fitness journey you will learn what is best for you. Active recovery might look like playing raquetball or going surfing. It might mean yoga or pilates. Doing something a little different than normal at less intensity than normal.
This Thursday will be a make-up day/rest-recovery day/open gym during class/or we will also have a workout for you to do as well.
I also recommend tightening up your nutrition. This will aid in your recovery over the Forest Games. It's beginning to get a little warmer out there so be sure to stay hydrated. It's really tough to drink too much water. Be sure to look at the Forest Games events below and have a game plan for which category you will compete in. The Top 5 finishers in each category will receive a "Top 5" t-shirt.
30 Clean and Jerks 135/95
Competition: 115/85, Performance 95/65, Fitness 65/35
CrossFit Total - find your 1 rep max of:
Sunday 28th - Rest Day or Make up day
Competition 80/55, with coach approved appropriate Band (or none at all). Performance 65/45, with coach approved appropriate band. Fitness 45/25, with coach approved appropriate band.
Competition: 185/135, Green Band/Blue Band assisted HSPU. Performance: 135/105, Green Band/Green Band Assisted hspu or DB Push Press with ~40% of body weight. Fitness 75/45, DB Push Press with ~30% body weight.
Wednesday May 1st
5 Rounds For Time
30 Box Jumps
30 Wall Balls
Competition: 25 reps. Performance: 20 inch/16in, 14/10lb 20 reps. Fitness 16in/12in, 10/6lb, 15 reps.
Thursday - Rest and Recover or Make-up
Friday - CrossFit Total II
Find Your 1 Rep Max
Clean is from the ground, power or squat.
Saturday - Forest Gone Bad
Timing like Fight Gone Bad. 3 Rounds, 1 minute per station,
Rx'd and Competition
Rope Climb 10 reps / climb
Ab Mat Situps
Prowler Push 1 rep / 1 meter 250/210 (push it any way)
Row 1 rep/calorie
Ground To Stand 2 reps/ climb
Singles 1/2 rep per single
Prowler Push 1 rep / 1 meter 210/160
Row 1 rep/calorie
Same as Performance
Sunday - Rest and Recover or Make-up, Come in and Party after class from 11 on! You may also come in before the 10am class for a bodpod test. Tests are $15 on Sunday, $30 any other time. Schedule an appointment with Pete@crossfitforest.com.