CrossFit Exercises
Over Your Head
We’re doing a bunch of overhead stuff today. A good overhead position starts with a strong core. Remember your neutral pelvic position (squeeze your glutes!), and strong scapular positioning. As Mike Burgener says, “WHEN THE ELBOWS BEND, THE POWER ENDS!!”
Partner Nate
Today we take on a notoriously tough, skill-oriented Hero WOD known as “Nate,” but with a twist: you’ll be alternating rounds with a partner. The goal with this approach is to build in more rest time to allow you to choose a more difficult scaling option than you might usually. Work hard, and hold your
HP Sunday
Special guest coach tomorrow! Please play nice with Matt he’s helping me out 😉 9:30 start time so sleep well and bring it tomorrow!
Thruster Thursday
Heavy thrusters today. We know that this is a lot but if we don’t push, you don’t grow 😉 while heavy, you should be able to knock out the first couple sets U/B so work with the coach if you need to find a scaling option that is right for you. Make sure you keep
HP Sunday 9am start!
Short and sweet as I’m on vacation. May is filling in for me and we need to shift the time a bit. 9am start! Enjoy the wod, I think it will be a fun one!
HP Sunday 9am start! Read More »
Front Squat Fun!
Gotta love heavy front squats! You know the drill, elbows up, knees out and lift some weight! Well, there is a bit more to it then that 😉 make sure you are in a good position to really max out, work with the coach if you find you just can’t seem to keep upright enough
Volume Bench
Hitting some high rep bench press today to build volume and work capacity. Make sure to choose a weight light enough to hit all sets at the prescribed reps. Don’t miss reps chasing the gains dragon!
RDLs
RDLs….so whats the deal. Depending on your flexibility you may or may not be able to get the plates to the floor, but that doesn’t matter. Work with the coach to determine your range of motion and proper positioning. These are high reps so don’t let that core relax and keep those lats engaged to
Shrug Life
Shrugs are great if you want big traps. They’re not so good if you want to create a stable shoulder, especially in ring-based movements. There’s a lot of ring dips in the workout today, watch your shoulder position – if you’re shrugging the shoulders up in to the ears, you’ve got an unstable and potentially