• Lauren Frankford

Chaka Weekly Programming: 9/3/18 to 9/8/18

This is IT! The LAST week of our cycle. Getting in some re-testing of strength and gymnastics skills before we unwind with a week of "FUN"!

Monday: HAPPY LABOR DAY! Reminder that we have a modified schedule for the holiday: 8am Chaka Fit and 9am CrossFit. We will remain open from 10am-11am for Open Gym. We will spend today honoring two heroes, one from outside the United States to represent how far reaching CrossFit is and that we are part of a very large community! At 8am we will do the WOD "Rene". Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends. At 9am we will do the WOD "Luke". Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Tuesday: We will kick off the CrossFit Class by retesting our 1RM Push Press, then hit a fast WOD with an increasing rep scheme and finish out with our weekly core buy out. The Chaka Fit Class will retest the seated Strict Press (you can choose the Push Press in any Chaka Fit Classes on Tuesday), then challenge yourself to finish the WOD within the time cap and end with your core strength!

Wednesday: You can choose your own pulling adventure for 12 minutes. This is great time to make some muscle-up attempts, try for a max unbroken set, perfect a progression that we have taught you, or use the time as an EMOM to accumulate some volume in one of the pulling movements: ring rows, strict pull-ups (with or without a band), kipping pull-ups, or C2B pull-ups. CrossFit has a partner WOD with no rest! Push hard on the rower to earn seconds off of your WOD time! ChakaFit gives you nowhere to hide, :45 intervals of work with a few seconds to transition to the next movement, you will have to push to maintain your pace! Can you replicate your rep count each round??

Thursday: Experiment with the Turkish Get-up in the CrossFit Class, try to go heavy or keep it light and use odd objects! The intent of the CrossFit WOD is to get an equal work to rest ratio. You can do that with a partner or solo. Push hard for 1 minute, then rest for a minute; try to keep your max reps the same! The ChakaFit WOD is still looking for a repeatable effort but over a longer time frame.

Friday: Time to re-test our Power Snatch (or DB Snatch in ChakaFit)! Then finish out the day with "Maya", but don't worry she is an AMRAP so you will be saved by the 17 minute bell!

Saturday: Going to be a tough call on which WOD to choose...in ChakaFit, work through a chipper with a partner, you need to complete all of the reps of each movement before you move on but you can choose to do the movements in any order! CrossFit will test your endurance on the clean and jerk, but you can share the work with your teammates!

Sunday: 10am MOBILITY CLINIC #3: Calves, achilles, and feet! Come join Megan to find out the best ways to treat your feet, you do have to stand on them after all!

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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