Competition: Thursday, February 6th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. Swim: 1) Warm-up: 1 x 100yd Breast Stroke 2 x 50yd Pull 4 x 25yd Kick Rest as needed between efforts and parts. 2) AQAP: 6 x 25y – 10 seconds Rest 5 x 50y – 20 seconds Rest 4 x 75y – 30 seconds Rest 3 x 100yd – 40 seconds Rest 2 x 150yd – 50 seconds Rest 1 x 200yd – Max Effort Rest as needed before cool down. Perform these sets as one continuous piece. 3) 5 Minute Cool Down: Stroke is your choice. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Concept Cardio: Thursday, February 6th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity…
Move: Wednesday, February 5th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 30 second Stink Bug Hold + 8 Supinated Pause Ring Rows Pick a position you can maintain for all 30 seconds in the hold. For the Ring Rows pause at the chest for 3 seconds on each rep. 1b) 14:00 – 28:00 – Every 1:00 x 14 sets: Odd – 10/side Piston Floor Press Even – 5/side Bird Dog Bench Row For the Piston Press, starting in the locked out position, lower one Dumbbell, then as you go to press that Dumbbell back up start to lower the other arm so your reps are alternating in a Piston like fashion. For the Bird Dog Bench Row focus on position and balance first,…
Power: Wednesday, February 5th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 11:00 – 19:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 20:00 – 28:00 – Every 1:00 x 8 sets: Odd – 10/side Piston Floor Press Even – 30 second Handstand Hold For the Piston Press,…
Sport: Wednesday, February 5th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 30 second Stink Bug Shoulder Taps + 5-8 Strict Supinated Chest-to-bar Pull-ups Pick a position you can maintain for all 30 seconds in the hold. For the Chest-to-bar Pull-ups add load/assistance as deemed fit. 1b) 14:00 – 28:00 – Every 1:00 x 14 sets: Sets 1-5 – 2 Pause Jerk Dips @ 100% of 1RM Jerk Sets 6-14 – 1 Split Jerk w/Pause in Catch Pause Jerk Dips hold the bottom of the Dip for 2-3 seconds each rep. For the Split Jerks start around 60-70% of your 1RM and build as heavy as deemed fit. Hold the Split position in the catch for 2-3 seconds before recovering. 1c) 28:00 – 35:00 –…
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