Competition

Competition: Monday, June 7th, 2021

2021/2022 Season Training Block – 2 Week – 2 of 8 If you are following this programming please reach out to us and let us know…at this point from what we can tell know one is following this programming in our gym currently so we are going to stop programming a competitors track until in-season unless there are people actively following this. If you are please e-mail us and let us know. WOD: 1) Back Squat: 8 sets of 8 @ 60% Rest 2-3 minutes between sets.  2) Bench Press: 8 sets of 8 @ 60% Rest 2-3 minutes between sets. 3) Every 1:00 x 20 sets: Odd – 10-20 Alternating Pistol Squats Even 5-10 Strict Ring Dips Pick a quantity of reps that allows you to perform all reps unbroken for all sets, and doesn’t leave you at a maximal effort by the last…

Competition: Saturday, June 5th, 2021

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…

Competition: Friday, June 4th, 2021

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…

Competition: Thursday, June 3rd, 2021

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…

Competition: Wednesday, June 2nd, 2021

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…

Competition: Tuesday, June 1st, 2021

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…

Move/Power/Sport/Competition: Monday, May 31st, 2021

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 100-150m Run Station 2 – 3 Inchworm w/Push-up + 10 Air Squats Station 3 – 10 Scapula Pull-ups + 10 Hollow Rocks If you can’t hang on the Pull-up Bar, perform 10 Ring Scap Rows + 10 Hollow Rocks on the floor. 1b) 15:00 – Finish – “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Typical way this workout is performed is by breaking the bodyweight movements into 20 rounds of 5 Pull-ups + 10 Push-ups + 15 Air Squats. Feel free to partition however you like or you can perform the workout straight through. If you can’t run your subs are 2000/1800m Row or Ski, 4000/3600m C2 Bike, 5000/4500m Assault Bike. If you are using a machine please bring it outside out…

Competition: Saturday, May 29th, 2021

*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)…

Competition: Friday, May 28th, 2021

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…

Competition: Thursday, May 27th, 2021

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…