Core Conditioning Starts Monday!

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The Best Ever. Proven Tonight.

 

Core Conditioning: I am excited that Monday marks the beginning of our new “Core Conditioning” class. These classes will run from 9:15-10:00am on Monday, Thursday, and Friday. The style will be much like a boot camp in the sense that it is more conditioning based and less strength focused. Each class will contain a directed core strengthening period, class specific mobility, and a conditioning based WOD. The programming will run in month long cycles so it is recommended that new people try to make it at the beginning of the month. However if a newbie wants to jump in in the middle of the month we will welcome you with open arms!

Core Conditioning requires no intro class and runs on it’s own membership, so if you are a newbie looking to get involved at CFL or are a current member who knows someone who want to be involved, this might be the perfect way to get them here! Like every class at CFL all movements will be coached thoroughly so everyone knows what they are doing and will get a great and safe workout. No discounts or specials can apply for this membership that works like a 3x a week membership. The Core Conditioning membership is $125 and means you can attend all 3 CC classes each week, but your membership does not cover any other class, workshop, or Open Gym period at CrossFit Lando. It purely is a special membership for these classes that meet M-TH-F at 9:15am. Like all our memberships there is no long term commitment and adjustments can be made anytime. If a member joins for Core Conditioning and decides they want to use more of the awesomeness of the gym, they can certainly change their membership to a regular membership that would include CrossFit classes, Core Conditioning, Open Gym, Strongman, Weightlifting, and Mobility programs.

For those of you who are already members you can attend Core Conditioning class with no change in your membership. Like stated above, our standard memberships will cover Core Conditioning and count as a class for your week just like anything else.

We are also adding a few more things to the menu, like more weightlifting classes, an in house weightlifting meet, more competitor time mid week, and some other things as we approach the new year. As always, stay tuned!

Southie Showdown November 8-9: There are a lot of CF Lando members participating in the Southie Showdown this coming weekend. It is November 8-9 held at CrossFit Southie and is a great event. I know that Joanna, Jack, Flav, Tony, Molly, Brian Kelley, Brian Strang, Tim Bryant, and Sarah are all getting ready to roll and represent #CFL, #CLFL, #FACTORYFAMILY, #PROGRAMARMY (If I missed anyone PLEASE let me know). This is a great local competition. It is set up like a mini Regionals with a tent city for athletes and spectators, food and apparel vendors, and two boxes full of competition for both days. We have some great athletes who will be competing and most importantly it will be a blast of a weekend for both athletes and spectators. If you are free this coming weekend plan on making it down to Southie to watch. Classes will still be running in the mornings both days at CFL too, so you can get your WOD in then come down and support your fellow Landos!

 

MONDAY
BASE
Strength: Clean
Find a 1 rep max Power Clean

WOD: 10 Minute AMRAP
Run 1 Mile
AMRAP Clean and Jerk 135/95

PLUS
Strength: Clean
Find a 1 rep max Power Clean

WOD: 10 Minute AMRAP
Run 1 Mile
AMRAP Clean and Jerk 155/105

Core Work: 3×20 GHD Situps, rest :60 between efforts

THE PROGRAM
Read here for a few notes on what is going on. Didn’t want to post here so people don’t complain about things being too long.

1. Snatch Work
Option A:  If you are doing the Southie Showdown then you will do the complex for the event.
1 Hang Squat Snatch + 2 OHS, starting at a specific weight and performing a lift EOM for 10m, increasing by 10/5# every 2 min.

Option B: If you are not doing Southie Showdown then your work is the following
1 Hang Power Snatch + 1 Power Snatch (floor)

2. Power Clean
Find a 1 rep max

3. WOD
10 Minute AMRAP
Run 1 mile
AMRAP Clean and Jerk 155/105

4a: 3×5 rack pull (above knee, heavy as f**k), rest :30
4b: 3×20 GHD AFAP, rest :60

5. Optional Extra Work: Push/Pull
WORK: Rogue Sled + Rope
– 5 rounds, push sled 60′, pull hand over hand 60′
find a max weight able to keep the weight moving

 

Core Conditioning
Core Work: 4 times through
:30 Sit ups
:30 Superman
1:00 Plank Hold
rest :30

Workout Of The Day
15 Minute AMRAP (As Many Rounds/Reps As Possible)
Run 400m
15 Burpees
20 Split Jumps
25 Kettle Bell Swings 53/35

– Each movement will be instructed before the work starts