You may have noticed that things are getting pret-ty intense around here. The CrossFit Open is just around the corner, and that means VOLUME, INTENSITY, and MORE VOLUME & INTENSITY!! So that means SCALE and LISTEN TO YOUR BODY. If there is movement dysfunction (AKA if your body is moving or compensating in a way it […]
Alright folks we’ve got a “girl wod” for you today, the kind that should leave you smashed at the end. This is not a warm up as you go kind of wod. You want to hurt before it hurts so to speak….get a good sweat on and your heart rate up before you go for
We’re playing around with tools in a different way this week, so expect to see some different WOD structures and atypical movements such as double KB swings, lateral box jumps, and more. We’re still ramping up our volume towards the CrossFit Open, so continue to scale WODS to a level that allows you to still
The Week Ahead Vol 3 Read More »
The volume and intensity keep climbing as we edge closer to the CrossFit Open. Make sure you’re investing time in your recovery through increased sleep, water intake, mobility work, and quality food consumption. There’s a fair amount of dumbbell work this week to help work on side-to-side asymmetries, so pay attention to strength discrepancies. If
So we’ve got some O-lift work for our wod today. 2 lifts every minute with the goal being HAP and no misses. Try to make these sets all across vs building so that we get in the most amount of work within the time constraints. Touch and go isn’t necessary but your time between lifts
Get your clean on! Read More »
There will be an increase in the frequency and intensity of Olympic weightlifting as we draw closer to the CrossFit Open, particularly in density training (higher repetition and shorter rest duration). Expect to see more OTM and everyone’s favorite “Prison Rules.” There will also be more high skill gymnastics movements like C2Bs, muscle ups, and
As we stumble in to the new year, we will see an increase in the amount of volume, as well as a reduction in the variety of exercises we are performing each day. It is time for us to narrow our focus to those things we will most likely be seeing in the impending CrossFit
Short week with Christmas and Boxing Day. We’ll be doing a partner WOD on Boxing Day, so mentally prepare yourself for socializing. Otherwise we’re still on undulating strength work with some gymnastics accessory work complementing. Strive for good reps – solid technique is more important (and beneficial) than hitting new rep maxes with crap form.
Heavy bench press today so partner up, every lift will have a spotter. Really make sure you have a good set up on this lift, it’s way more full body engagement than it looks. Review with the coach the proper shoulder and hand position to really get the most out of your sets. For the
Going for a new 1 RM in the Front Squat. Really make sure you run through a number of warm up sets (5-5-3-3-2-1-1-1 is a great max out progression) and limit your number of single lift attempts to around 3ish. If you aren’t hitting it after 3 attempts it’s best to just walk away and
