Thursday, December 15th

Open gym at 4pm and class at 5pm Thursdays!


Aerobic work and % efforts

The easiest way to think about % efforts in aerobic work is your posture after the work bout is complete. For example:

70% = standing tall and un-phased; able to hold pace for 20+ minutes with sustained (even/identical/consistent) work output; recovered in under 2 minutes post-exercise

80% = hands on hips posture; able to hold pace for 12-20 minutes sustainably; recovered in 2-5 minutes post-exercise

85% = between 80 and 90%!! This is an individual gear and one that’s wise to open typical CrossFit events with to test the waters

90% = hands on knees posture, bent over; able to hold pace for 5-12 minutes; the limitation on recovery will be different at this point for folks – breathing, burning, psychology, etc.; always ask yourself ‘What stopped me from doing more’; In that answer is your direction and prescription

95% = want to sit down or take a knee after this; the pace is unsustainable and you run out of gas within several minutes; recovery will begin to take 10+ minutes for repeated effort

100% = rolling and lying on the ground; this final intensity is maximum speed and fatigues in under 2 minutes in mixed work for most; such a pace is often reserved for the finishing ‘kick’ in the closing moments of an event; recovery takes hours

The Best and Worst Fitness Tips from Old Timey Strongmen and Strongwomen -BarBend

Fit at 56: Lucie Hobart -CrossFit

Performance and Competition are in red, Links are in green

A) 10 Minute AMRAP 80-85% Effort
8 Front Rack Lunges 95/65 (4/leg)
8 Bar-facing burpees
8 Front Rack Lunges 95/65
8 Chest To Bar Pull-Ups

Rest 10-minutes before starting Part B

B) 10 Minute AMRAP 80-85% Effort
3 Man Makers (around 50/35 per hand. Make these TOUGH)
5 Strict Ring Dips (or stationary bars)
7 Ring rows, (make this more difficult by elevating your feet and getting your body horizontal)

Rest 10-minutes before starting Part C

C) 10 Minute AMRAP 80-85% Effort
35 Power cleans 135/95 or 115/75
35 Wall balls 20/14
35 Calorie Row
35 Abmat Situps

Try to complete these in order. But if you need to stagger to share equipment (dumbbells or rowers) then start on whichever AMRAP you’d like)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531