Focusing a lot today on Tabata style intervals. Notice that air squats comes up twice. The first set is your warm up, not the time to set a record. We are spending a good amount of time getting everything ready to go so we can hit the OHS hard. After the strength portion you can […]
The wallball shot is a classic CrossFit movement that combines the front squat and overhead press into one highly functional and useful exercise. In today’s workout you will be doing wallballs, 150 them to be exact. It is the ability to control movement in a given direction or at a given intensity.Anyone who has ever
You may feel like you have ILS (Imaginary Lat syndrome) after this workout! Do you know what I am talking about? Imagine in a global gym the guy that walks around with his arms out to the side and away from his body because his “lats” are too big…. Or he thinks they are too
Photo credit – Rogue Fitness How did the resistance band squats go for you? If you are an experienced deadlifter and can deadlift 2 + times your body weight and your coach gives you the green light, feel free to try using a resistance band on your deadlift. You must keep your core engaged during
Photo credit – http://www.verticaljumping.com Hey team, We are adding another adaptation to your training to help build more strength in the next few months before the Open. Over the next few months, when you are doing any of the strength training, I would like you to approach it with these percentages (If you are an
You made it through the month of Strict pullups and it is now time to see if you have built strength and improved. Next time you are in the gym, make sure to retest your max set with a “perfect hollow body” position. take a look at the previous post to refresh your memory on
Novemeber Skill of the Month Read More »
Same bat time folks 9:30 I’ve got a few fun things we are going to try out, hope to see some new faces there! Cheers Sean
~ A hollow body position is very important in all Gymnastics. Photo credit Wendy Callender Have you retested September’s skill of the month yet? If not, please retest your max plank hold before the end of the week so we can analyze the results and award the Cup! The next skill is something that our
October Skill of the Month Read More »
Going to be pushing the prowlers around tomorrow! Meet at Esquimalt high at 11am, We will be doing this rain or shine (unless of course it is pouring like mad) Hope to see you there!
This weeks WOD is 12.3 from last year’s Crossfit Open. Here is a great video by Carl Paoli with tips for Toes to Bar. Don’t be afraid to try them. So many people are amazed to discover that they are not as hard as they thought they were going to be. http://gymnasticswod.com/content/toes-bar-kip If you have
Revisiting the Crossfit Open 2012! Read More »
