Helpful Tips
The Week Ahead
We begin a new 5/3/2 cycle this week. There are some different movements peppered in, but we’re still building on the foundation set in the last cycle. For movements used in the last cycle, choose your beginning numbers based on where you ended last time. Remember, the goal is consistent forward movement: you should be
The Week Ahead
We’re on the 2’s series of the 5/3/2’s. Hopefully you’ve established a good baseline in the previous two weeks and will be able to choose a suitably challenging weight. As with the previous two weeks, the final set is an AMRAP to help you determine how drastically you should up your weights on the next
The Week Ahead
On to 3s this week. Do the same weight across sets, which should be 10-15% heavier than last week’s 5s. The final set is again an AMRAP, but know your limits = NO MISSING! That means do not go to failure. You rack that bar. Other than that a pretty standard week, keeping WODs in
The Week Ahead
We’re back to the old 5/3/2 strength cycle following the CF Open, but with a twist: instead of progressive sets, you will do a few warm-up sets working up to a working weight, which you will do for all five working sets. If you’re feeling spicy or if the weight is moving quickly, your final
The Week Ahead
This is gonna be a wild one. We’ve got some testing this week on M/W/F, but not your typical 1RM testing. We’re doing 2RMs followed with max reps in two minutes. So first you’ll go hard in the strength department, then get in some work capacity testing with the 2 minutes. It’s gonna suck. Sorry?
Deadlifts and rowing oh my!
Bit of a deceptive WOD today. At first glance you might be thinking “is that it?” but when you are done you should be done! Although this is a partner wod you are going to want to split this up into manageable chucks where you can really push yourself. My recommendation would be to take
Deadlifts and rowing oh my! Read More »
The Week Ahead
The CrossFit Open is done. Hopefully you survived. The upcoming week will serve as a deload week of sorts, though it is still chock full of goodies (in case you weren’t going HAM in the Open). If you’re feeling the accumulation of 5 weeks of near max level exertion, use this week as an active
The Week Ahead
Last week of the CrossFit Open. There will be an increase in running this week, so bring your outside shoes. Squatting volume in WODs is also up, so make sure to spend some extra time mobilizing your hips. WOD times should still be in the 8-15 minute range, scale to hit that time range. The
The Week Ahead
We’re four weeks in to the CrossFit Open. Hopefully your hands and body are still intact. WODs this week are going to stay around 15 minutes, and are set up to be easily scaled if you need the extra recovery. Tuesday’s WOD does have some relatively advanced gymnastics maneuvers, but don’t let that intimidate you