Coaching Tips: This is a great workout to experiment with using a higher box (than what you might use in a longer metcon.) DO NOT ‘rebound’ the box jumps! (This is dangerous for your achilles.) The squat snatches can be power snatch to an overhead squat if you wish. Either way, make sure you are […]
Coaching Tips: Focus on using a lot of hip pop to get the dumbbells up. Keep the torso upright and save your lower back! Avoid ‘curling’ the weights and using your arms. Practice jump up/step downs unless you plan on competing soon (and you may want to spend a bit of extra time on Achilles
A longer wod here today and lots of skill to work on so have a bit of a game plan going in. The context is practice so really make sure that those ring rows and pistols are re-enforcing good movement patterns and not just “getting the job done” Pacing is going to be key but
Remember only one (1) class today at 9:30 am. Get a good workout in before eating all that turkey.
Happy Thanksgiving! Read More »
Happy Monday Zoners! We are on to week 3 of the 6 week strength cycle with Push press as the primary lift and DB split squats as the accessory strength. This week, we are hitting up the push press/split squats on Monday and Friday. We are still working at 80-85% and increasing the reps to
Week 3 of the Push Press Read More »
Grab your partner and do si do… Swing your partner around and around… I mean grab a couple friends and hit up this fun team wod! Coaching Tips: Faster runners can break away to do some sled pushes before their teammates come back. Use small fast sets for the pull ups and don’t let yourself
Bit of a different day today. After the warm up you are going to pick 3 types of tests, a strength, a skill and a met-con and go for a max/PR. The key to this is not just to pick the stuff you are good at but to take a mid cycle check in and
Choose your own adventure day Read More »
From the feedback I received, I have decided to go ahead with daytime Elements classes, which will be every Tuesday and Thursday at 10:45am from October 4th – November 10. The price for 6 weeks of classes will be $150.00 taxes in, and a sign-up sheet will be available at CrossFit Zone. Sign-up via email
Elements Classes Starting October 4th!! Read More »
We are wrapping up the power cleans this week and the new 6 week strength focus is the Push Press. Remember that the first couple weeks will have some longer metcons/workouts while the loads are lighter and you are focusing on refining your technique. Want to know what days to expect the push press? Screen
New Strength Focus Read More »
