Competition: Thursday, May 30th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. 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 selected must be restorative for you. It can also be an…
Fitness: Thursday, May 30th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂 1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement Slow and steady. Focus on good position and activation on each rep. 2) 4 sets not for time of: 50ft Bear Crawl 50ft Crab Walk 50ft Inchworm…
Sport: Thursday, May 30th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂 1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement Slow and steady. Focus on good position and activation on each rep. 2) 4 sets not for time of: 50ft Bear Crawl 50ft Crab Walk 50ft Inchworm…
Fitness: Wednesday, May 29th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 5/side Single Arm Banded Lat Press Down + 5x 1 Scap Pull-up + 1 Hollow Rock + 20 second Active Bar Hang Scale reps/time as needed for maintainable sets. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 8-10 Box TTB/Knee-up Drill + 20 second Hollow Hold (Floor) OR 10-20 Toes-to-bar Pick efforts and movement you can maintain for all sets. If you’re doing T2B you should be picking a rep scheme you can maintain unbroken. 1c) 17:00 – 29:00 – Every 2:00 x 6 sets: 5/side Single Arm Dumbbell Strict Press + 20 Alternating Leg Lifts Up and Over Dumbbell + 5 High Box Jumps Build loading as deemed fit on the…
Competition: Wednesday, May 29th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 5/1/19. We will do one more cycle of this press series. 2) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as…
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