CrossFit Praxis- A Washington DC CrossFit Gym

WOD:   AMRAP in 20 mins:

3 Dead Lifts @ your 5 rep max (refer to 5.4.12 for max weight)

6 Slam Ball 20/10lbs

9 Pull Ups

“Believe you can and you’re half way there”  ~Theodore Roosevelt

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WOD:

100 Push Press 75/45lbs

Every min on the min 5 clapping push ups.

Then, with no rest,

3 rds of:

15 T 2 B

15 Wall ball 20/14lbs

Then, with no rest,  finish with

21 Handstand Push Ups

For Time!!!

40 min time cap so be fast!!!

“Only those who will risk going too far can possibly find out how far one can go”. ~T.S. Eliot

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WOD: 10 mins to build to a heavy 5 rep max Thruster;

Weight should be cleaned from the floor to start thrusters.

Then,

100 SU’s or 50 DU’s

10 Thrusters 95/65lbs

15 burpees

4 rounds –  2 min rest between rounds

Post total time!

Ummmm, lots  of thrusters this month so far….I wonder which girl is coming back to Praxis for a visit? ~Cappy

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WOD:

200 m walking lunges

400 m run

200 over head carry 45/25lbs plate

400 m run

3 rounds for time!!!

Then,

200 sit ups

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Skill: Kipping

WOD: 8 min to

Build to an 8 rep max OH squat

Focus on your over head position at the same time going to depth… Hip crease past the knee.

Rest exactly 3 min

Then,

8 min AMRAP:

8 Power Snatch 75/45lbs

10 Lateral Hops over the bar

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Overtraining and Understanding CrossFit

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” -Coach Greg Glassman
This quote by the founder of CrossFit articulates the underpinnings of the CrossFit regimen of constantly varied, high intensity, functional movements.    As coaches, it is our responsibility to provide guidance in the safe execution of these movements to prevent injury.  When you over train your body, you deprive yourself of the magic needed to execute these movements safely by sapping your body of the most important domain of fitness:  strength.  Overtraining is a physical condition that occurs when the volume and intensity of an individual’s exercise exceeds their capacity to recover.  As a result, the athlete ceases to make progress and begins to lose strength and fitness.
It is a mistake to equate “constantly varied,” with the word “random.”  A great deal of thought and planning goes into the programming at CrossFit Praxis.  Each workout is methodically written to produce the most effective and complete workout for that day while taking into consideration past and future workouts.  If you supplement the CrossFit regimen with a workout of your own, or refuse to take rest days, you are essentially altering our programming and seriously increasing your risk of over training. When we write our programming, we make sure we cover all muscle stimuli by mixing elements of heavy weight lifting, gymnastics and metabolic conditioning.  As such, you should not feel the need to compliment a CrossFit WOD with a work out of your own.
We’ve got a great group of coaches that can further explain the science of our programming to you if you have any questions.  I’ll be posting another entry specifically on the science behind strength training soon.  On your own, I recommend you research the effect of excessive exercise on cortisol levels. I found this interesting article on livestrong.com:
http://www.livestrong.com/article/521090-cortisol-levels-and-extended-workouts/
Also, feel free to reach out to the CrossFit community for their training tips and suggestions.  The community makes all this stuff fun and easy to understand.   As a coach, I’ve had a ton of fun watching athletes get consistently stronger and faster.  I especially love it when you guys cheer each other on.  When I see an athlete following our programming while having fun I know that the athlete really gets CrossFit! So take care of yourself and don’t over train.  Resting is a part of the CrossFit regimen.
~Cappy

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