We’re hitting the old deadlift/clean/front squat/jerk complex today, but with a twist: if you so desire, you may alternate rounds with a partner. If you do so, try to use a heavier weight than you might otherwise. You’ll get plenty of rest, not to mention that you don’t want to let down your partner! Who […]
Your Favourite Complex Read More »
What’s the Rayzer’s Edge?? You’ll have to come to class to find out…..
Close to the Edge… Read More »
Today we’re switching it up and rowing for calories. No, we’re not concerned with how many calories you’re burning during the workout. Instead, we’re looking at calories as a measurement of power output. The more powerful your stroke is, the more distance you get out of each pull, the more work the erg thinks you’re
We’re on the last week of this strength cycle, which means we’ll see sets of two on our main lifts (overhead squat, deadlift, and shoulder press). Make sure you’re still hitting all your reps and not missing reps just to hit a new PR. Build up to a heavy two, and if it feels easy,
IT’S BACK! One deadlift, one clean, one front squat, one jerk. The complex of all complexes (complices?) has returned. It’s got a few conditions this time: first, there’s an RX. No HAP, just a couple of written in stone, heavy-ass weights. Two: EMOM. One round, every minute on the minute. Consider it a blessing, and
Return of the Complex Read More »
A complex is a series of movements performed in sequence with the same weight. It can be done with a barbell, kettlebell, dumbbell, sandbag…the list goes on. The goal is to string all of the movements of the complex together without putting down the implement. They’re great for learning to link movements, build strength, and
Pause push presses for the strength today. The pause addresses a common weakness in the dip and drop known as crashing. When a lifter loses tension at the bottom of the dip, the elbows and chest drop, and greatly reduce the amount of force transferred in to the bar. The pause forces the lifter to
No pull-ups in today’s WOD, but thought this article was worth sharing anyway: Key to Stronger Pull Ups Sally from Strength Ambassadors talks about what might be holding you back from doing pull-ups. tl;dr: most people’s lats and lower traps aren’t strong enough and they end up pulling from the arms instead of the back.
A tasked-based triplet today. Watch your back position on the sumo deadlift high pull – drop the bar to the hip and remember to hinge, especially if you’re trying to go touch & go.
