Steen is crushing it during the Hang Cleans of Thursdays WOD!
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REMINDER: Tonight at 7:00pm is the Ugly Sweater Holiday Party! Start getting your outfit ready. We will also be doing this potluck style so make sure to bring a dish to share. If you would like to participate in the gift exchange game please bring a $10 gift that can be used for CrossFit. We are so excited to celebrate the Holidays with all of you!
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We are excited to announce that we will be starting our New Year Nutrition Challenge Monday January 14th! This will be a 6 week Paleo/Zone challenge with a $50 buy in. We will announce more details in the next few weeks. make sure to get your name on the board ASAP!
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Dexa Body is coming to CFD January 11th! this is a great way to see where you’re body fat is at starting out 2019 and the beginning of the Nutrition Challenge. One test is $47 and two are $75. Click the link to get your appointment set!
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WOD

“Joker”

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

In this simple couplet workout, the reps start on opposite ends. The workout flows like so:
1 Toes to Bar
10 Deadlifts
2 Toes to Bar
9 Deadlifts
….

We’ll follow that format until the final round of 10 Toes to Bar and 1 Deadlifts.

Looking for a deadlift weight that athletes could complete 21+ repetitions unbroken when fresh, with no more than 1 break on any set within the workout. We’ll likely break up the toes to bar more than the deadlifts, but the variation should be something that athletes could complete 15+ unbroken reps when fresh.

If the toes to bar number is quite large (55 reps), athletes have the option to simply complete 3-5 reps each round to manage volume. This puts them somewhere between 30-50 reps. We can also change up the variation and keep the rep scheme the same.

THE WHY
The reverse rep scheme format allows athletes to maintain intensity in a workout better than if we went 10-1 on both movements. When one movement or body part begins to fatigue, the other one takes over. The small sets of toes to bar sprinkled in at the beginning provide a quick rest from pulling off the ground. The same is true in reverse as we move towards high rep toes to bar and low rep deadlifts. This is only true if the weights and variations are chosen correctly, which is why there is always a big emphasis on these two aspects.

“Yesterday’s the past, tomorrow’s the future, but today is a gift. That’s why it’s called the present.”

~Bil Keane