23 Nov 2015 - CF1864's Christmas Crackers: An Update

Your coaches are SO. EXCITED for CF1864’s first ever Christmas Crackers! 11 consecutive benchmark WODs?! All finishing in the twelfth Christmas Cracker extravaganza?!? What more could you ask for?! You might meet Karen, you might end up hating Elizabeth, you might get beaten up by DT and you might fall madly and truly in love with Fran. One thing is for certain, you’re going to have an absolute blast!

Memberships

As mentioned in our earlier post, we want all members, regardless of what membership they’re on, to be able to take part in all 12 workouts. If you are on the Kickstarter membership, you should have received an email a few weeks ago from Team up setting up your ‘Christmas Crackers’ membership.  If you have not received this email, please let Coach Maria know ASAP. This membership allows you to book in to as many classes as you like from 30 November – 12 December, free of charge. When you book in to classes during that time period, please be sure to use your Christmas Crackers membership. This membership will expire on 12 December, so be sure to use your Kickstarter Membership for any class bookings after that.

Class Structure

Classes during these 12 days will run SLIGHTLY differently than a normal session. We have increased the class cap to 12 people per session. We will be running each WOD in heats so you can cheer your fellow athletes on.

Friday Evening Session

To ensure that everyone gets a chance to take on all 12 Christmas Crackers, Parkour Generations has very kindly offered us an extra evening class on Friday 4 December, 6.30 - 7.30 pm. (Friday 11 December is going to be a rest and recovery day to get you ready for the final Christmas Cracker!).

‘I Cracked the CF1864 Christmas Crackers!’

Members that complete all 12 benchmark workouts will receive a special prize presented at our Christmas Party at the end of the Christmas Crackers! To be eligible for this prize, you need to log a result for EVERY benchmark workout on Beyond the Whiteboard. If you don’t log it, you didn’t do it! If you have any difficulties logging your results on BtWB, please let a coach know ASAP.

A Word to the Wise…

Doing 12 consecutive benchmark workouts is no joke and your coaches have a few words of advice to help you get through these two gruelling weeks…

EAT LOTS. You’re going to be working hard and your body is going to need the fuel to keep you going! Be sure to get loads of good quality food (lean protein, veggies, fruits, dense carbs, healthy fats) throughout these 12 days.

SLEEP OFTEN. When you’re sleeping, your body is recovering. And you’re going to need as much recovery time as you can get to take on these WODs! So make you get allllll those Zzzzzzzs.

MOBILISE DAILY. Think you’re going to be able to do 150 wallballs one day, leave the gym, jump in to your car, sit on your couch, and then be able to come in the next morning to take on the CrossFit Total, fresh as a daisy with no DOMs whatsoever? Think again buddy. We always advise at least 10 minutes per day of mobility work, but this is when that advice becomes a rule. Hang out for a few minutes after your class to do some mashing or stretching and cheer on the next session, do some thoracic flow first thing when you wake up in the morning. The more mobility you do, the easier it will be to get through these workouts.

DO YOUR LAUNDRY. This might seem silly, but you’d be amazed how quickly you’ll run out of clean gym kit!


WORKOUTS FOR THE WEEK - AEROBIC CYCLE TESTING WEEK

Testing Week, Day 1

"CrossFit Open 14.5"
21-18-15-12-9-6-3 reps for time of:
Thrusters (42.5 / 30 kg)
Bar-facing Burpees

Testing Week, Day 2, Tuesday

A) For time: 400m run
- Rest 10 minutes -
B) For time: Run 800m
- Rest 10 minutes -
C) 12 minutes: Run for distance

Testing Week, Day 3, Wednesday

"DT"
5 rounds for time of:
12 Deadlifts 70 / 47.5kg
9 Hang Power Cleans 70 / 47.5kg
6 Push Jerks 70 / 47.5kg

Testing Week, Day 4, Thursday

A) Airdyne Ramp Test - This test will determine Maximal Aerobic Power (MAP) Males start at 50 RPM, Females start at 44 RPM EMOM increase by 2 RPM Keep increasing every minute until you cannot hold the desired RPM.

Once the number drops for 5 seconds or more the test is over Record average heart rate, max heart rate, and heart rate after 1 minute recovery

B) 3 sets of max rep push-ups - Rest exactly 1 minute between sets

C) 3 sets of max rep chin-ups - Rest exactly 1 minute between sets

D) Sit-ups in 2 minutes

Testing Week, Day 5, Friday

"Karen"
For time: 150 Wall Balls 9/6kg

Testing Week, Day 6, Saturday

CrossFit Total
15 minutes to establish 1 rep max back squat
15 minutes to establish 1 rep max shoulder press
15 minutes to establish 1 rep max deadlift

Testing Week, Day 7, Sunday

Bergeron Beep Test
On the minute for as long as possible:
7 Thrusters, 35/25kg
7 Pull ups
7 Burpees

Scale
7 Thrusters 30/20kg
7 Jumping pull-ups
7 Burpees