Fair amount of ring work today. Keep those shoulders packed down and stay tight in the body, this will ensure you remain in a safe and efficient postilion throughout. Like all body weight movements, go in with a rep scheme plan and break it up into small chunks with quick breaks. Remember, fail to plan, plan to […]
Those wonderful rings Read More »
Back on those threes. Continue with sets across, with the last set being an AMRAP (with the exception of the Olympic lifts – limit those to the stated reps). If you’re blowing it out of the water and getting significantly more than three, bump up the weight next week. Lots of burpees this week, and an
Some O-lifts, some barbell cycling and some skill work. All in all a pretty good day 😉 9:30 start time, it’s probably going to be a hot one so make sure you drink lots of water beforehand!
So today is a pretty demanding WOD. These EMOMs sneak up on you so make sure you look at the total volume before deciding on your plan of attack. What I always like to see is scale to the hardest level for as long as you can. Don’t have 10 x 10 TTB? try doing
This week should be a fun one. Back on another 5/3/2 strength cycle, still working with the same weight across sets with the final set an AMRAP (As Many As Possible). Let your reps on the final set dictate your weight jump for the next week. For example, if the intended number of reps is
Download the ZenPlanner App to keep track of all your strength numbers and WoD times! HISTORY shows a library of benchmarks and allows all measures to be searched. Measures that you have recorded will show the best score on the surface. Searching or selecting goes to a full history of your performance for that skill or measure.
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Bit of a deload week after last weeks heavy 2’s. Some weightlifting work OTM, and light volume work. Stay light and get lots of good reps in – but don’t go HAM on the last set, stick to the prescribed reps and weights. If you feel like you need more of a deload, scale reps
I want you all to try something a little different today for the deadlifts. get in your normal set up, (engage the lats, back set etc) and now I want you to envision pushing the ground away vs trying to stand up. Picture grabbing the bar and trying to really push down with your legs
Pretty standard week here. Since we’re past the CrossFit Open, you’ll see a wider variety of exercises and WOD types. Lots of upper body work, so take the time to do some shoulder/thoracic mobility work, as well as shoulder stabilization/strength work. Put in a few minutes here and there to save yourself a lot of
So if you are looking at this and thinking “that’s it” you either haven’t done this before or you are doing it wrong. While we are looking for the split times to be close to each other, these should all be taken as max effort attempts (ie that 2 minutes rest should feel like it isn’t
Row Row Row your boat Read More »
