150326 Thursday – Friday Night Lights
Come join us at 5:00pm in Pleasant Hill to watch the last Open announcement. We will be projecting it up on the wall for everyone to watch.
This Friday we will be doing the last Open workout for the season and Tres Agaves will be here to serve up Post workout Margaritas. The ‘Meathead’ burger food truck will be here as well. Heats will start at 6:00pm and go until 7:30pm. Please sign up in advance for one of the time slots (Register just as you would normally for class but select ‘CF Games Open’). The normal 6:30pm class has been canceled in both Pleasant Hill and Alamo, making the 5:30 class the last available. Sunday’s normal schedule has been reduced because of the Friday night event so come join us Friday Night!
Mobility: Hip and Hamstring Mobility. (15 Minutes, get ready for open workout tomorrow!)
Skill Practice Warm Up: None.
Workout: “Max Effort” testing and Year End Goals (Y.E.G.s)!
Talk to the coach about what order you should perform them in, and try and pair up with people working on the same goals. If you have a ‘metcon goal’ that is a workout, wait until after you have done some of the one-off skill tests first.
For today, use a partner to count reps and keep time. DO NOT TRY AND DO TOO MANY ONE DAY. Try to complete 2-3. These are just ideas for ‘max effort’ stuff. Feel free to work with a coach to do your own Y.E.G. stuff as well.
METCON JUNKIES: If you absolutely NEED to do a metcon to feel normal (and not feel like you ‘wasted’ one of your gym visits)… you may need to reevaluate your priorities… but don’t worry! There are two fun little metcons at the end of this list that you can do so that you can still get in a good sweat. Combine max effort 400m run, max push ups in a minute, max effort 500m row, max consecutive double unders, then “Baseline” or “Annie” and you’ll walk out of the gym feeling like you accomplished something. I promise. Real masochists can do ‘tabata squats’, but don’t say I didn’t warn you! -jj
For those of you competing in the Open 15.5 tomorrow, test a couple things out, but feel free to avoid the “more intense” workouts.
Click on the links below to take you directly to the ‘Beyond the Whiteboard’ site for these tests.
Coaching Tips: Many of these will affect your “Fitness Score” on BTWB. If you log into your account, your fitness score is up by your profile photo. If you click on it, you will find details on how your number is calculated and what areas you may need to update before the score is ‘confident’ (scores are only good for 6 months). The score will “update” on Sunday afternoons so you won’t see a change to your score until then (unfortunately)!
Log Your Workouts on BTWB by using the above links.
Compare To: 15 – 02 – 26
Optional “Cash Out”: Pick one more item to test.