• Lauren Frankford

Chaka Weekly Programming: 8/27/18 to 9/1/18

Lots of info this week in the blog so be sure to read it all!!

We are at week 11 of our cycle!! Next week we will retest our push press, power snatch and test our pulling progress!!


Chaka will support the 2018 CrossFit Team Series (more info from CFHQ and to register click HERE). The event is two weeks long. A series of workouts (last year it was 4 each week) will be released on Wednesday, September 19 and Wednesday, September 26, 2018. You and your partner have until the following Monday to complete the workouts and submit your scores. Chaka will program part of the team series on Friday and Saturday of those weeks. Partners will be responsible for completing any additional workouts during Open Gym. So you just need to be available both of those weekends, find a teammate (same or different genders are okay), have one of you register your team, and you are good to go! Chaka will throw in some prizes, categories for winners TBA. Don't have a teammate? Ask one of your coaches and we will help you find one!

Monday: We will put some finishing touches on our muscle-up practice, and then hit a challenging WOD with heavier power clean cycling than last week in the CrossFit Class. The ChakaFit WOD will have you squatting, jumping and biking for 4 rounds.

Tuesday: The last of our power snatches before the retest will be a complex to fine tune those positions and prep us for next week's 1RM. Both workouts today don't give you much opportunity to rest, so try to push as hard as you can for the time frame of 10/12 minutes. Your day will finish up with some core strength.

Wednesday: CrossFit's strength is a standard strict press, followed by a mini chipper that begins with a mile run! Split your reps strategically to try to minimize rest! The ChakaFit strength is based off of time, not reps. Try to squeeze in as many quality reps as you can in the :40! Your ChakaFit WOD is a play on several girl WODs, if you look closely you can see Fran, Grace, Isabel, and Annie! Push hard to avoid running too many 200s!

Thursday: Alternating work and rest is the theme for both classes today. CrossFit will have you pushing sleds and using the battle ropes! ChakaFit has you alternating rounds with a partner. No avoiding all out efforts today!

Friday: 1, 1+2, 1+2+3 is the way you will attack today's workout for both classes. The reps seem minor but when you add them all up it will be a doozy!

Saturday: In ChakaFit you will work through 3 stations of 3 rounds each, CrossFit will force you to finish all of the work before you are rewarded with rest.

LABOR DAY SCHEDULE (Monday, September 3rd):

8am ChakaFit: "Rene"

9am CrossFit: "Luke"

32 8th Street, Suite 11, New Cumberland, PA 17070  E-mail: chakacrossfit@gmail.com Tel: 717-710-2497 

*easiest access via 11th Street

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