Weekly Insights 4/18/22
UncategorizedMonday
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…
Weekly WOD Insight 4/11/22
Tips, Training, Uncategorized, WorkoutsMONDAY
- 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…
WODS for April 4th-10th
WorkoutsMonday
A)
5 sets of:
5 Back Squat (ascending weight)
*superset with 3-4 sets of 8 B stance or single leg glute bridge each leg
B)
21-15-9
Thrusters (rx:75/55)(adv:95/65)
Burpees (adv:Bar facing burpees)
**(Beef:1 rope climb…
WODs March 28th- April 3rd
WorkoutsMONDAY
A. EMOM 18 min
0-5 min: 3 Hang clean or snatch high pull
5-10 min: 2 Clean or snatch 1 in off the floor
10-18 min: 2 Clean or snatch
B. 800 m run or machine equivalent
Today’s lifting EMOM is…
Weekly WOD Insight 3/21/22
Workouts
Monday
Longer daylight and warmer weather can only mean one thing.... return of the 1 Mile Run! While I think having the Contra Costa Canal trail at our front door is nice, others may not be as stoked... therefore, you also have the…
Weekly WOD Review – 3/14/22
UncategorizedMonday
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,…
Weekly WOD Review – 3/7/22
UncategorizedMonday
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…
Weekly WOD Review – 2/27/22
UncategorizedMonday
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,…
Weekly WOD Review – 2/21/22
UncategorizedMonday
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…