Description: This is a class designed to emphasize heavy lifting for those CrossFitters that are interested in competing. We will be using competition-style programming. This does not mean that you won’t be doing heavy lifting in the normal Jai WODs, they would be designed to work in conjunction with each other. If you are interested in getting bigger and stronger and potentially doing 2-a-day workouts, the Advanced class might be something that you should consider. I want to reassure you that this does not mean that the normal WODs will become “softer”. They will still be hard – heavy some days and lighter others. I do not program the weekly WODs around the advanced class but rather the opposite, the advanced class will modify it’s programming if needed so that it works with the Jai WOD. I can say that the majority of gym members’ goals are easily accomplished by going to the normal WOD. Important: the advanced class is NOT coached, it is important that you come in being very self-sufficient. You need to be able to warm-up, work on mobility, and perform the movements individually. This doesn’t mean that the other members won’t give you feedback to improve technique, but you should have a pretty solid background first. You are simply working out with other folks in the gym, not so much going to a class like the regular wod.
Criteria:
Perform 2 of the 3 tasks in each of these families of movements. You can choose your 2 movements.
Bodyweight: 1 muscleup, 10 linked kipping pullups, 5 linked ring dips.
Cardio: 45 double unders in 1 minute, run a sub 8 minute mile, 1k row on/under 3:50 for guys and 4:30 for girls.
Strength: 1/2 bodyweight snatch, 1.5 bodyweight back squat, bodyweight ground to overhead.
Skills: 5 linked handstand pushups, 1 rope climb, 5 meter handstand walk.
Movement Proficiency – you must demonstrate proficiency with all of the following movements.
Overhead squat, squat clean and jerk, kettle bell snatch, toes to bar, front squat, dead lift, hip and back extensions.
Everyone that would like to enter the advanced class will have to be able to meet these criteria. Even Kent and Thor, with whom I developed the idea for the class, will have to go through the testing! Talk with me if this is something that you are interested in pursuing.
Mobility WOD
The mobility class is designed to address issues of mobility/flexibility that we regularly run into during CrossFit. We will address the 3 primary regions every single class, 2 secondary regions, and 1 tertiary region during the hour long class. Each week you will be assigned homework to do as well so as to cover multiple body systems during the course of the week.
The class is included in a membership but also counts as a wod against your membership (this matters if you are limited – 3x/week or 2x/week memberships). If you would like to add the mobility class without it affecting your regularly scheduled wods, you can add the class for $15/month or move up to a level of membership that allows for you to do both, unlimited for example.
We recommend that you invest in some mobility tools so that you can do your extra work at home during the week. These tools include: foam roller, 3 lacrosse balls, resistance band, yoga block, pvc pipe or broom stick. You can find many of these at the various CrossFit equipment companies (they usually have better deals than local stores like Dick’s or Sports Authority):