Category: Uncategorized

Weekly WOD Review – 5/23/22

Monday If you have been working off of percentages or have a relatively recent 1RM, I encourage you to warm up to around 70% and start there. From that point, depending on how you’re feeling, build based on your comfort level. Alternatively, if you decide, you’re more than welcome to complete the workout with one […]

Weekly WOD Review – 5/16/2022

Monday For today’s AMRAP, you will repeat it 3 times. Each 8:00 AMRAP will begin with an 800m Run, and in the remaining time, you will perform the AMRAP down below. After 8:00 is complete, you will have 1:00 to rest and then you will begin another 8:00 AMRAP. Your score will be the total […]

Weekly WOD insights 5/2/22

Monday  I probably sound like a broken record talking about aerobic training but I won’t let up! There’s many benefits from specifically training to improve your aerobic system. It improves your bodies ability to deliver oxygen which mainly improves your endurance. This means you can perform at a higher intensity for longer because your body […]

Weekly Insights 4/18/22

Monday  I have discussed the benefits of aerobic training before, and my intention with my month of programming is to have 1-2 days of aerobic training per week. A truly aerobic pace looks and feels extremely different than a traditional CrossFit workout. The pace should allow you to hold short conversation with someone if you […]

Weekly WOD Insight 4/11/22

MONDAY – The goal for today is to use part A as a warm-up for folks to go heavier on part B, while also briefly checking in on push press/jerk/split jerk technique which we don’t always program in isolation. The reps are coming from the ground so choose some technical loads for part A. – […]

Weekly WOD Review – 3/14/22

Monday Happy Monday. Today’s part A is identical to the previous week. If you were able to attend, I encourage you to use last week’s numbers as a reference for today. If you were unable to attend or were not able to record your numbers, you’ll want to use the warm up to build to […]

Weekly WOD Review – 3/7/22

Monday Happy Monday. If you’re needing to scale the Pull Ups, be sure to allow yourself a minimum of 3 repetitions before you’re needing to take a break. It’s important to maintain good discipline through strict movements regardless of whether or not your heart rate is elevated. Understandably, being a bit fatigued makes things a […]

Weekly WOD Review – 2/27/22

Monday For those of you that are comfortable working with percentages, go ahead and warm up to about 70% of your 1RM. From there, although not necessary for today’s workout, feel free to build in load over the 15:00 EMOM. On the other hand, if you’re not accustomed to working with percentages or still fairly […]

Weekly WOD Review – 2/21/22

Monday If you’ve been working on different positions or complexes over the past few weeks, it’s always a good idea to apply everything you’ve been working on. Today you’ll have the chance to do just that, or if you’d like, you can continue to work on complexes/positions to further improve different sections of the complete […]

Weekly WODs 1/31/22

Monday  Building off of last week’s aerobic focused workout I want to still have another workout that’s built around keeping an aerobic pace, but start to implement some more traditional strength training movements. I have written workouts like this in the past and have labeled them as aerobic bodybuilding (might be a good selling point […]

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