Photo credit – Oscar Bravo Upping those weights on the front squats today, that means one big thing…..get in a good warm up! I’m talking range of motion drills, heart rate up and blood flowing through those legs. You simply can’t lift big weights with only a couple of warm up sets! So if you […]
Heavy weights and the importance of that warm up Read More »
Hello all you beautiful and wonderful individuals, coach Conway here writing his first blog post. Now Iwanted to change things up and instead of writing about fitness give you some advice for post wod activities. Now who doesn’t love to just sit around at the end of there long day kick their feet up and watch a great
Conway’s Way Vol 1 Read More »
Interval style training today. Try to pick a weight that will allow you to work for the entire 45 secs. Quick recovery time and into another movement. Have your stuff set up and your transitions planned to make the best use of time. With that KB thruster, try to keep the weight in close, not
Front squats and Interval training! Read More »
Lots of O-lift stuff on deck today, specifically working on that front squat. Really focus on some upper back mobility before the wod and work on getting your lats loosened up as well to help with that rack position. Going to need a big leg drive for that jerk so pick a weight that you
Front Squats on deck! Read More »
Today we take on a notoriously tough, skill-oriented Hero WOD known as “Nate,” but with a twist: you’ll be alternating rounds with a partner. The goal with this approach is to build in more rest time to allow you to choose a more difficult scaling option than you might usually. Work hard, and hold your
Hitting some CLASSIC five by five front squats for strength today, then digging in to a deceptively long 12 minute WOD with wallballs, toes-to-bar, and pull-ups. Even though it’s a relatively short workout, the rep count is high, and your grip will be BLASTED. Pace yourself on those wallballs and don’t burn out early!!
It’s Going Down on a Monday Read More »
The deadlift/clean/front squat/jerk complex is back once again. It’s at 155/225 this time, as opposed to the HAP (heavy as possible) we were running last year. It’s following some high volume back squats, so make sure you choose a weight you can comfortably squat. Keep the clean tight, and make sure to lock out that
Return of the Complex Read More »
Why are dumbbells so much hard than a bar? A barbell locks movement in to a more structured plane of movement, which creates what we call a bilateral movement. Both arms (or legs) are working together to stabilize and move the bar. When using one or two dumbbells, it is called unilateral movement – even
Dumbbells are DUMB Read More »
Gotta love heavy front squats! You know the drill, elbows up, knees out and lift some weight! Well, there is a bit more to it then that 😉 make sure you are in a good position to really max out, work with the coach if you find you just can’t seem to keep upright enough
One arm OHS and Sotts press with a kettlebell in the warm-up. Try to stay square, on your heels, and press the bell up and back. Then you’ll be digging in to a partial version of the WOD Painstorm with a partner. Normally it’s 45 minutes of the same, done solo. So there’s that, at
PAINSTORM (plus Sotts Press) Read More »
