• Lauren Frankford

Chaka Weekly Programming: 12/10/18 to 12/15/18

Miss our posts and email about our new "Chaka Extras" program? With a three month commitment to doing work outside of class 2 days a week you can improve in Power Lifting, Olympic Lifting, Gymnastics or a combination. All you have to do is SIGN UP, and send an email to chakacrossfit@gmail.com identifying your goals (or ask one of your coaches and we can help you with your goals!). This is a great way to ensure the accountability you need by having your coaches following up with you during your program! Once you sign up, you will receive a few options to schedule a time for your initial evaluation/testing, and then your program will begin the first of the month! What better time than 2019 to tackle the weaknesses you have been avoiding.

We are in our in between week of cycles so we thought we would have some "fun" this week and relive the past few years of the CrossFit Open! Never done the Open WODs? Then this week is a great week to get your feet wet and test out some of the past workouts! Starting on Monday we will do a few WODs from 2013, Tuesday will be 2014, etc. This is a great opportunity to test out your progress if you have previously completed the WODs and/or expose some weaknesses that you need to focus on prior to the 2019 Open Season!

Monday: The CrossFit Class will relive 13.1, which was a combination of burpees and snatches climbing in weight. Were you CrossFitting in 2013? Imagine how much better your snatch is now! The Chaka Fit Class will handle two smaller AMRAPs, 13.2 and 13.3. The first one will be 10 minutes to accumulate as many rounds and reps of S2OH, Deadlift (light!) and Box Jumps, the second one will start off with "Karen" (150 Wallballs)! Classes will conclude with a core strength EMOM.

Tuesday: 14.4 will be the featured WOD for the CrossFit Class. It's a chipper style AMRAP, if you finish the work you just start back at the top again! High volume reps will force you to be smart about how you will break them up. Chaka Fit will do the dreaded 14.5 (Coach Lauren's least favorite Open WOD ever!). Thrusters and Burpees, what a combo! We will finish up classes with a Goat EMOM, so be ready to choose something you need to work on!

Wednesday: The CrossFit class will do 15.2 which is a unique style where you have a time frame (3 minutes) to complete the prescribed work in order to be able to move on. If you are lucky enough to move on, the volume of work increases in the next 3 minute window!! Have no fear we will have scaled options so everyone will still get a great workout in! The Chaka Fit Class will do 15.5, a play on 14.5 from the day before. Descending reps with thrusters (sub DB Snatch if you did thrusters on Tuesday!) and rowing! The classes will have a Death by scenario following the Open WOD, how far can you get with Box Jumps and Sit-ups??

Thursday: Some of you may not want to choose Thursday as a rest day...16.2 is a great test of the T2B and squat clean cycling work you have seen over the past few weeks. The Chaka Fit WOD is 16.1, a 20 minute AMRAP that will have you lunging across the box, with weight overhead!

Friday: 17.4 is a similar style to Tuesday...a chipper style AMRAP with high volume reps. It starts off with 55 deadlifts...did you know that 10, 9, 8...1 add up to 55 reps? May be a great way to split up your deadlifts! Classes will conclude with a Team Challenge...which team throughout the day will be the champion??

Saturday: Chaka Fit will redo 18.1 from last year...the appearance of the dumbbells in the Open workouts has become a standard! The class buy out will be a surprise with athlete participation! The CrossFit Class will do the two part WOD of 18.2 and 18.2A and get a chance to go heavy!! We will extend the 12 minute time cap so we have a chance to work more on the clean and jerk!

Sunday: 9am Yoga, 10am-12pm Open Gym. Please refrain from entering the box until 10am as to not disrupt those taking the Yoga Class.

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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