Learned Optimism

affiliate • Mar 09, 2017

CrossFit Hakkapeliitta – CrossFit

Metcon (Time)

RXD

4 Power Clean and Jerk (heavy)

8 Strict Pullup

4 Rounds

* Every 2min perform 50 Double Unders

FITNESS

4 Power Clean and Jerk (moderate)

8 Strict Ring Rows

4 Rounds

* Every 2min perform 40 Fast Feet
We have left the loading open-ended so that you can make that decision today.

*Coaches use 3/11 plan

Workout Brief

Rxd: We want the Clean and Jerks to be so heavy that you can only do 1 at a time. Some people might be able to cycle a couple, but those are usually strong, top competitors. Most athletes will need to perform 1 rep at a time. Roughly, this should be around 70-80% +/- of their 1RM. Some people are better at lifting their submaximal loads than others, so use their Warmup as an indicator of what you are capable of.

The Strict Pullups will most likely need to be broken up in the first set for most people. As a rule of thumb, if you are only able to do 1 at a time, but cycle through them quickly, that is fine. If you are at risk of failing any of those reps, then think about scaling the movement. Scale to a band today (still strict), or scale to a really hard Inverted Ring Row. We want people to be pulling most of their Body Weight in a strict way rather than doing Kipping Pullups today.

Scale the Double Under reps if needed. Ideally, an unbroken set of 50/60 would be good. Or, at the most, 3 breaks during the set. Any more and athletes will take too long to get through them (and a lot longer to get through the Workout).

We would like top athletes to take around 5-8min, with the majority taking around 10+/-min.

Fitness: Use a moderate load for the Clean and Jerks. Something that you can maintain technique across all four lifts. If the loading isn’t giving you the desired stimulus, then instead of increasing the load, increase the reps to 8 per round. Challenge yourself with the Ring Rows. 8 should be hard to get through each round.

Extra Credit

Row for 15min at an easy, conversational pace while practicing your technique.

The post Learned Optimism appeared first on CrossFit Hakkapeliitta.

Previous WODs

By affiliate 02 Nov, 2021
Finally on our tour of the macronutrients are Fats! Another term you might be familiar with that is similar is Lipids, and the distinction is that lipid is a broader term. Kind of a square-rectangle relationship if you will. While fat has been the villain in the past, it is making its way back into ... The post Nutrition 101 – Fats (November 2021) appeared first on CrossFit Hakkapeliitta.
By affiliate 02 Nov, 2021
We have a couple new members we would like to introduce. If you see Tony or Mike at the gym, please welcome them! Here is a little bit about them, and what brought them to CrossFit Hakk! Tony DuPont Tony has lived most of his life in the UP, outside of about 6 years affiliated ... The post October New Member Spotlights appeared first on CrossFit Hakkapeliitta.
By affiliate 02 Nov, 2021
Before we get to the definition, I want to finish off the remaining three defining characteristics of foundational movements: Universal Motor Recruitment Patterns – How similar are the movements? Functional movements have tremendous carry over and skill transfer to other functional movements, and by training functional movements you will get better at other things. For ... The post Functional Movements Part 2 (October 2021) appeared first on CrossFit Hakkapeliitta.
By affiliate 02 Nov, 2021
Things just keep getting better – this is biggest committed club of the year so far with 24 of our members attending 15 or more classes in October! Here are the members that made it in October! Renee Hiller Angela Price Katie LaCosse Rochelle Spencer Clint Johnson Amanda Hoffman Sharon Colbert Aaron Persenaire Hannah Soumis ... The post October Committed Club appeared first on CrossFit Hakkapeliitta.
By affiliate 04 Oct, 2021
Here we have our Committed Club members (attended 15+ classes) for September! Renee Hiller Katie LaCosse Rochelle Spencer Hannah Soumis Joanne Coponen Moira Tracey Sunit Girdhar Julie Jalkanen Sandi Mattson Michelle Miller Gerald Huffman Amanda Hoffman Gavin McBride Kartik Iyer Angela Price Sharon Colbert Nicole Heinonen Dana Norman Tanya Kangas Kim Dunnebacke Clint Johnson Laura ... The post September Committed Club appeared first on CrossFit Hakkapeliitta.
By affiliate 19 Sep, 2021
Wow – where has the summer gone?! Here are some very belated celebrations for member accomplishments in the back half of the summer… First – our committed club members for July! Remember – committed club status requires attending at least 15 classes in any given month. Here are the members that achieved this in July: ... The post July and August Committed Clubs and 100 class Milestones appeared first on CrossFit Hakkapeliitta.
By affiliate 03 Sep, 2021
We say that Crossfit utilizes functional movements, but what does that really mean? Plugging the word “functional” into the Google machine gives two definitions, the second of which I like better: “designed to be practical and useful, rather than attractive.” However, this is still not good enough for us in Crossfit and therefore, we have ... The post Functional Movements Part 1 (September 2021) appeared first on CrossFit Hakkapeliitta.
By affiliate 03 Sep, 2021
August Post: Nutrition 101 – Carbohydrates Continuing our macronutrient discussion From June, we will delve into Carbohydrates this month, affectionately referred to as Carbs. Much like protein, carbohydrates are composed of carbon, hydrogen, and oxygen atoms, however, they do not contain nitrogen atoms. Their primary role in humans is to serve as an energy source ... The post Nutrition 101 – Carbohydrates (August 2021) appeared first on CrossFit Hakkapeliitta.
By affiliate 03 Sep, 2021
Katie Kozma Katie is originally from Hesperia, MI (a small town in the lower peninsula), but now resides in Baraga. She decided to join CrossFit because she was looking to restart her fitness journey and she decided to complete a Spartan race and thought CrossFit would be the perfect thing for training. Her favorite part ... The post New Member Spotlights! appeared first on CrossFit Hakkapeliitta.
By affiliate 13 Jul, 2021
What is Intensity? When looking at the definition of Crossfit, we are presented with three distinct parts. Constantly varied functional movements performed at high intensity. We discussed “constantly varied” in March, and now we are going to tackle the last part – intensity. And you can probably see where we will be going after that… ... The post What is Intensity? (July 2021) appeared first on CrossFit Hakkapeliitta.
More Posts

Stop missing out

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. 

Start My Free Trial Today
Share by:
Wodify Iframe