FOMAW - Thursday, October 7th, 2021

FOMAW

Do you have FOMAW? Fear of missing a WOD.

Rest days are okay. In fact they’re strongly encouraged.

We can of course modify or scale workouts when needed to accommodate for any injuries and/or little things going on. However, if you have an injury or something going on, or if you’re finding your body is just excessively sore, you should be resting and having it treated. Do not push through the pain.

Back in the day when we first started doing CrossFit, some of us were actually told by the previous owners we had to take a day or two off, that we were training too much and were ‘forced’ into a rest days.

If you want to see gains in the gym, your body actually needs to take a rest day.

You come into the facility to train to feel better, so listen to your body. If it’s giving you a sign, take a rest day, it’s not going to hinder anything to take a day or two off. In fact it will most likely help you.

Thursday, October 7th, 2021

Focus:

Stage 1- 0 Pull ups: 3 sets of 5 banded pull-ups. If you are able to do more than 5 reps, then scale up to 3 sets of 8-10 reps.

Stage 2- 1 Pull Up: Tabata hollow rocks/hollow hold. Then accumulate 30 challenging ring rows. Have your body as parallel to the ground as possible.

Stage 3- 5 Strict Pull ups Consistently: 4 sets max strict pull ups. Rest 2 minutes between sets

Stage 4- 10/7 Strict Pull ups Consistently: 60 pull ups as fast as possible.

Stage 5- 15/10 Strict Pull ups Consistently: 5 sets of max unbroken pull ups (do not go over 20 pull ups per set – the goal is 5 sets of 20 pull ups unbroken). Rest 1 minute between sets.

WOD:

3 Rounds
30 KB Swings 32/24kg
30 Pull ups
Rest 2min Between Rounds

*12min Cap for Rx Athletes

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri