Got a fun one for you today, a real grip killer. Heavy weight farmers walks are always a fun time but if you are thinking of doing the open workout on Friday and are worried about trashing your grip, try holding them in the rack position. It will still suck (great to develop breathing control) […]
Lets go for a walk Read More »
So the key for today is pacing. This is a longer WOD and will give you a great opportunity to work on strategy. Don’t go all out in the first 2 rounds and suffer for the rest. 200m isn’t far but if you full on sprint you’ll gas out quickly (don’t shuffle jog either 😉
If it doesn’t challenge you, it doesn’t change you….. I’m pretty sure that is a meme somewhere, it’s kinda stupid but also has some truth to it. Today will be a challenging day. So challenging that some of you may not be able to do it. This isn’t a bad thing but it will be
So we’ve got some O-lift work for our wod today. 2 lifts every minute with the goal being HAP and no misses. Try to make these sets all across vs building so that we get in the most amount of work within the time constraints. Touch and go isn’t necessary but your time between lifts
Get your clean on! Read More »
Heavy bench press today so partner up, every lift will have a spotter. Really make sure you have a good set up on this lift, it’s way more full body engagement than it looks. Review with the coach the proper shoulder and hand position to really get the most out of your sets. For the
We’re back on undulating strength programming after a brief detour in to a 1RM max testing cycle. We’re simultaneously building work capacity and strength by varying intensity and rep ranges for our skill/strength work within the same microcycle (AKA week). As we draw closer to the CrossFit Open, you will see a reduction in the
So we are still in our deload week, working on front squats. These lighter weight movements are a great time to introduce a pause at the bottom of your squat and sort of do a self check out. A tempo of 3 down, 1 sec pause and 1 sec up is a great way to
Going for a new 1 RM in the Front Squat. Really make sure you run through a number of warm up sets (5-5-3-3-2-1-1-1 is a great max out progression) and limit your number of single lift attempts to around 3ish. If you aren’t hitting it after 3 attempts it’s best to just walk away and
Interval style training today. Try to pick a weight that will allow you to work for the entire 45 secs. Quick recovery time and into another movement. Have your stuff set up and your transitions planned to make the best use of time. With that KB thruster, try to keep the weight in close, not
Front squats and Interval training! Read More »
Lots of O-lift stuff on deck today, specifically working on that front squat. Really focus on some upper back mobility before the wod and work on getting your lats loosened up as well to help with that rack position. Going to need a big leg drive for that jerk so pick a weight that you
Front Squats on deck! Read More »
