Sport: Thursday, May 9th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. 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…
Competition: Thursday, May 9th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. 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…
Fitness: Wednesday, May 8th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3-5 Stink Bug Negatives OR 3-5 Handstand Push-up Lowers Focus here is to use a position that you wouldn’t normally be able to press out of, and to lower yourself as slow as possible. Kick-back-up or use your full body if you’re doing Stink bugs to get you back to the top position and repeat. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 10 Dumbbell Floor Press Load as heavy as possible. 1c) 16:00 – 28:00 – Every 3:00 x 4 sets: 1 Strict Press + 2 Push Press + 3 Push Jerk 15…
Competition: Wednesday, May 8th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% 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 4/10/19. 2) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% 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…
Sport: Wednesday, May 8th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3-5 Stink Bug Negatives OR 3-5 Handstand Push-up Lowers Focus here is to use a position that you wouldn’t normally be able to press out of, and to lower yourself as slow as possible. Kick-back-up or use your full body if you’re doing Stink bugs to get you back to the top position and repeat. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 10 Dumbbell Floor Press Load as heavy as possible. 1c) 16:00 – 28:00 – Every 3:00 x 4 sets: 1 Strict Press + 2 Push Press + 3 Push Jerk 15…
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