Maybe you won’t bench quite THAT much today, but hopefully you’ll be inspired to put a some weight on the bar. Remember to bend that bar apart – lock those shoulder blades in and pull that bar down to your chest using your lats. Drive through your feet and squat that bar up. Yeah, I […]
How to bench 700lbs Read More »
We made it through another cycle! We’re pulling back on the reigns this week and deloading – we will still have a strength component in class, but the emphasis will be on Olympic weightlifting technique, not necessarily all out strength and power. If you’ve been lifting hard and WOD’ing over the past few weeks, now’s
In 1996, Dr. Izumi Tabata published the results of a study demonstrating, with speed skaters, that the aerobic and anaerobic pathways could be trained simultaneously (Medicine and Science in Sports and Exercise 28). This was a significant finding, as most authorities had regarded the two pathways—and training for them—as compartmentalized. Aerobic training was largely long
Back on another strength cycle of 5`s, 3`s and 2`s. This cycle of strength will be the accessory part of the workout and be done post WOD. Make sure to adjust your numbers accordingly if you are not feeling as strong post WOD. This strength cycle will offer a different stimulus to the body. CrossFit
Strength as the Accessory Read More »
Just look at that bar bounce! (Original image courtesy of Fair Winds, Following Seas) Ever wonder why the Coaches repeatedly bark lame and ‘useless’ safety tips at you? Things like, “PLEASE pile your loose weight plates up off to the side away from your bar drop-zone!” and “PLEASE step further back from the rack when
Safety’s always first! Read More »
In day 1 of our introductory private training sessions we talk about mid-line stability and how to keep your core tight. This is a very important subject and many people don`t know what it means to keep their mid-line tight. You may have been to a Pilates or fitness class in the past and they
Bracing the mid-line Read More »
Many people don’t realize that playing is not just for children. We as adults need to incorporate some form of play regularly. Many peer reviewed journals say that play helps us to become more creative, relieve stress, and feel better. All of these contribute to a better quality of life. Imagine walking down the street
Who is ready for a deload lifting week? If you went hard and heavy enough the last cycle of 5’s, 3’s and 2’s, you should be very thankful. Spend lots of extra time on mobility this week to get you ready to get back on the next lifting cycle and ready to hit some PR’s.
Deload lifting week Read More »
Who is excited for this workout?! This is such a great workout to build up your conditioning as well as rep speed in the barbell movements. Coaches Notes: Loading – based on your weakest movement of the 3. Choose no more than 50% of 1RM Form – Not letting form degrade more than 10-20%
Prison Rules are back! Read More »
We are back on the strength cycle for the next 3 weeks! We will cycle through 5 reps, 3 reps, 2 reps and then a rest week from lifting. To get the most out of the strength routine it is recommended that you lift heavy on all of your sets. Starting your first set at
Strength training protocol Read More »
