Category: Competition

2021/2022 Season Training Block – 2 Week – 1 of 8 We will be moving into a new block starting this week that will carry us through about half of the summer. We will still be staying away from classic CrossFit Met-cons, we will be working in some EMOTM’s here and there, but otherwise we will predominately focus on building some volume on the basic barbell movements, volume on basic strict gymnastics movement patterns, and varied monostructural work. This week will be slightly off in terms of the flow because of “Murph” but we will be settling into an easy to follow format starting next week. There will be a lot of basic linear periodization work, and a lot of percentage work. The first 4 weeks will be higher volume lower-moderate loading, and then we will build into some more aggressive loading in…

*This is the end of this 6 week cycle. You are taking an additional rest day today, enjoy the time off. Volume of work will increase as we step into another block of off-season programming starting next week. 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)…

2021/2022 Season Training Block – 1 Week – 6 of 6 WOD: 1) Bent Over Supinated Dumbbell Row: 15 Reps Every 2:00 x 5 set Start at a moderate load and finish with a heavy set at the end. 2) Single Arm Landmine Row: 10/side Every 2:00 x 4 sets Pick a loading that you can maintain for all 4 sets. Perform all reps on 1 side before switching to the other. 3) Single Arm D-Handle Cable Pull Down: 20/side Every 3:00 x 3 sets Perform all reps on 1 side before switching to the other. Pick a load and stay fixed across all sets. 4) Single Arm Swinging Kettlebell High-Pull: 15/side Every 3:00 x 3 sets Pick a challenging load and stay fixed across all 3 sets. 5) Flat Bar Cable Rows: 30 Reps Every 3:00 x 3 sets Moderate load, focus on a good contraction, and…

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 opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…