Category: Competition

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Pre Class: 1) Hang Muscle Snatch: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you have them/need them. 2) Snatch Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. Focus should be on catching the bar as deep in the hole as possible. 3) Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Start at 60% of your 1RM, build as heavy as deemed fit.   Class: 4) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% – Add Additional Load to Each Set Warm-up as deemed fit. Rest 90-120 seconds between. Add load to each set based on your performance through the last cycle. This will be the same weight that…

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-ups, Push-ups, and Air Squats anyway you’d like…the typical partition is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Pre Class: 1) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Muscle-ups Pick reps you can maintain. Do not sub with a Bar Muscle-up, if you don’t have a Ring Muscle-up work on a skill/facet of the movement.  Class: 2) 3 rounds AQAP: 800m Run 40 Box Jumps 24/20 30 Alternating Pistol Squats 20 Power Snatch 75/53 Post Class: 3) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. Heavy as possible. 4) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 5) Sled Drag: 400m Light. Focus on walking through your heels, glute activation is key. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments One week, get pumped!

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Pre Class: 1) Strict Press: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds betweens sets.   Class: 2) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 3) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Keep your knees completely locked out. Build as heavy as able (note, if you’ve never done these, you don’t need a lot of weight) This is a good video that shows the difference among movements where a lot of people get confused 4) “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Post Class: 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for…

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule 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 opportunity to work on a skill (like swimming or rowing), but the…