Author: DJ Lynam

WOD Insights 5/9/22

Monday  The inevitable has arrived. Squat sets of 8. We rarely dip into the higher volume sets so I wanted to use these past couple of weeks to get some volume work in. Last week we did sets of 7 so you can use that to guide your weight selection for today. Be sure to […]

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 WOD insights 4/25/22

Monday  I think these push pull emoms are great because you get to build a nice strength base without having to worry as much about technique when compared to something like olympic lifting. If you have ambitions of doing handstand push ups one day but aren’t quite there, you might want to consider opting for […]

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 Insights 2/14/22

Monday  You may have noticed over the past couple of weeks we have been going through the various pressing progressions. We started with strict press, the following week was push press, last week was push jerk, and we are rounding out this little pressing cycle with split jerks. Split jerks are reserved for our olympic […]

Weekly WOD Insights 2/7/22

Monday  Building from last weeks positional work, we will have you all working from the hang only today. This should allow you to put a bit more weight on the bar as compared to last weeks high hang work because the hang tends to be more mechanically advantageous. It’s still important to keep in mind […]

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 […]

Weekly WOD Insights 1/24/22

Monday  Todays strength portion is using more accessory style lifts, but will still provide you with lots of benefit. The goal should still be the same as any other strength session. You want to select a loading to challenge/fatigue the muscles enough to feel like you got a solid strength workout in. Just because the […]

Weekly WOD insights 11/22/21

Monday  Over the past month we have worked a lot of halting reps. My goal with doing those was to help reinforce good leg drive in the pull portion of the clean or snatch. If you have made it in for all of the halting reps I hope you are able to feel some of […]

Weekly WOD insights 11/15/21

Monday  Admittedly I shy away from programming longer sets and just longer workouts in general. I wouldn’t say its intentional…its just not my go to. But it is important! Today you will be working with some bigger sets on some familiar movements. It’s important to vary up the formatting enough in your training to make […]

X