Tuesday 04.06.21


"This Little Gym Piggy"

3 Rounds:
400 Meter Run
24 Med Ball AbMat Sit-ups (20/14)
12 Clean and Jerks (135/95)

3 Rounds:
400 Meter Run
24 Med Ball AbMat Sit-ups (20/14)
12 Clean and Jerks (95/65)

3 Rounds:
200 Meter Run
24 AbMat Sit-ups
12 Clean and Jerks (35/15)

CV Bulletin
Introducing: The 3 Levels. These daily offerings will be presented with each workout and will help you determine where you are with a certain movement or workout. Your coach will have the final say of where you are on any given day but a quick description on each of the three is as follows:

Rx: You wake up and your first goal is to breathe fire in the morning. The most challenging version of the workout will include high skilled gymnastics, heavy weightlifting, and complex movement patterns. Your coach will only allow you to train this version of the workout if he is confident that you will meet the training stimulus that day (i.e.: finish the workout in the intended time frame, score the right amount of rounds, etc.)
You have likely been doing CrossFit for 3+ years.

Intermediate: This means your an “in-between” athlete. You can perform some of the workout Rx but when the loads get heavy, you scale the weight. Furthermore, you can complete some high-skilled gymnastics movements but often need to reduce the reps.
You have likely been doing CrossFit for 6 months to 3 years.

Beginner: You either started CrossFit within the last year or are inexperienced in a given field or situation. So, that could be any of us, if you really think about it. This workout variation is very well suited for new or deconditioned athletes. This version will seem incredibly easy to many of us at the gym and that is ok. Many of us may not choose this option because it seems too easy. But, you never know, maybe one day you feel a little off and just want to come in and move. This workout may still be too easy for you, but hey, it’s here! Again, this is a simple and low intensity version of the workout and ALL NEW beginners to Clinch Valley CrossFit will start on this level.
You have likely been doing CrossFit for less than 6 months.

Here’s the great part! You can view these 3 Levels as “a la carte.” Maybe you can do a 400 Meter Run and you can do a muscle-up but you don’t have 10 yet. But on the Intermediate level, it says 5 Muscle-ups. You can do the 400 Meter Run from Rx and the 5 Muscle-ups from Intermediate and maybe your Double Unders have a LONG WAY to go and you’ll reach from the Beginner track and take their Single Unders. You could essentially pick a movement from each track and put it together like the Dr. Frankenstein you were destined to be. However, this is all just food for thought. Your coach will take care of you and that is his job! You do not have to perfectly fit in any level but you have options. Do not think of this as you being no good if you’re a beginner or that you’re a baller if you’re Rx because neither are true.

“You are better than no one and you are just as good as everyone.”
-John Wooden

If you have any questions, PLEASE send an email to clay.cvcf@gmail.com.

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