CONDITIONING for Friday 3/12/2021
AMRAP in 10:00 of
10 ground-to-shoulder
10 double pogo hop
10 shoulder-to-overhead
Ground-to-shoulder and shoulder-to-overhead can be done with any sort of loading: a single or pair of dumbbells, kettlebells, a medicine ball, a sandbag, or a backpack. Double pogo hops can be done into and over a mat or with simple markings on the ground.
READ: The CrossFit Games
WATCH:
Although designed not to bounce, our goal in slam ball is to throw the ball down so powerfully you can catch the ball off of the tiny bounce it produces IF you keep your hands low to the ground.
IN-GYM WORKOUT for Thursday 3/11/2021
a. Pre-Workout
Early: row
Grab a band, then
1:00 band high pulls (or SDHP)
1:00 band dislocates (or dislocates in squat)
1:00 band pull aparts (palms up)
1:00 band protraction pushups
1:00 band bicep curls
then PULLUP LADDER of E2MOMx3 do 1-2-3-2-1 reps. Finish with one round of the Burgener Warmup to prepare for the hang power clean.
b. Workout
every minute on the minute for 40 minutes
– 15 hang power cleans
– 15 kettlebells
– 15 burpees
– 15 t2b
– 15 calorie row (50 double unders if you have a jump rope!)
The goal is finish each set with some time left to rest. If 15 is too much, scale to 12. If 12 is too much bring the reps to 9. Work smart and push the pace so we can work on your movement stamina.
c. Post-Workout
2:00 sink stretch then 2:00 straddle stretch
READ: How to Watch the 2021 CrossFit Games Announcements – CrossFit
Not only do we have Daylight Savings taking an hour away, but we’ll begin a testing phase with the CGO beginning this weekend. Regardless of how you feel of the organization the past year we’re going to take the workout and simply use them in programming, specifically on Saturdays for the next three weeks. Classes will also feature a handful of tests that allow us to aim our programming and guide you to increasing your fitness.
If you want to play along you still have a chance to register under Foundation. This will be my 11th year participating. This should be a nice spark to kickstart some training commitment for many, myself included.
See you Saturday where we will test out one-hour classes. RSVP via PushPress!
For those who have mobility issues, the trap bar is always a nice option to claim best positions without putting yourself as risk of injury.
CONDITIONING for Wednesday 3/10/2021
READ: The Best Advice After Trying Every Fad Diet? – Taste Cooking
Ron and Caitie
You wouldn’t be able to tell they have a ton of weight in one hand looking at their postures.
We introduce single-sided implements to challenge grip and midline stability, two things we work on in our CORE classes in-gym and online Tuesdays and Thursdays at 12:30pm.
IN-GYM WORKOUT for Tuesday 3/9/2021
a. Pre-Workout
Early: row
Distribute bands
1:00 band high pulls (SDHP)
1:00 band dislocates (or dislocates in squat)
1:00 band pull aparts, palms up
1:00 band bicep curls
1:00 band pushups
Pullups 1-2-3-4-5-4-3-2-1 reps once! NO FAILED REPS PLEASE! Just rest and recharge until you KNOW you’re going to make the rep, as strict as possible.
One round of A QUICK Burgener Warmup to prepare for the hang power clean.
b. Workout
Kinda #18point2
within 15:00 complete
1-2-3-4-5-6-7-8-9-10 reps of
double dumbbell squats, 2×20/35/50lbs
bar-facing burpees
In the remaining time establish a 1RM squat clean.
Post results to comments!
c. Post-Workout
2:00 sink stretch then 2:00 straddle stretch
READ: Who Has the Best Burpee Grit? – CrossFit Games
WATCH:
Here’s your workout tomorrow:
It’s pretty gnarly.
We’re going to increase the amount of time for the workout and we’ll do our best to prepare you for it, but if you’re interested in a tad more strategy then check this out. With all of the burpee complex practice and pogo jumping volume we’ve been trying to hit I think you’ll be more comfortable on the ground and bouncing off of the ground, but we’ll see.
Do you have a previous effort you can research and improve upon? I just checked my journal and all my notes said were “QUADS. ON. FIRE.” 😩
Did you know 5-time CrossFit Games Champion Mat Fraser recently started his own YouTube channel? Recently they released a segment called The Fraser Files where he breaks down some of his previously-recorded efforts and weirdly enough it’s #18point2!
In most pressing movements we’d like to see the elbow start and end with the fullest extension possible for maximum benefit to not only the muscles, but the connective tissues around the joint.
CONDITIONING for Monday 3/8/2021
AMRAP in 7:00 of
7 deadlifts
7 high pulls
7 goblet squats
7 twisting lunges
3:00 rest then repeat. You can resume where you left off or begin from the top again. Post results to comments!
READ: Black Employees Say Amazon Has a Race Problem – Recode
WATCH:
Yoga at 10am on Zoom! RSVP via PushPress for meeting room info!
CONDITIONING for Sunday 3/7/2021
READ: Salt & Vinegar Cucumbers – The Kitchn
So many options in the gym and they’re all only $3!
IN-GYM WORKOUT for Saturday 3/6/2021
for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)
1-2-1 pullups
Pullup Ladder: EMOMx5 do 1-2-1 reps then the BURGENER WARMUP. 3-5 trainer-led reps with a barbell.
then deadlifts then
Every 3:00 for 30:00
12 calorie row
5 pullups
10 pushups
15 squats
25 plate hops or double unders
Adjust numbers as needed to complete the round within the 3:00 with some time to rest.
HIIT for Saturday 3/6/2021
All beverages are now $3! We spent this week discussing all the different beverages we offer and how they might help you get through your workout if not day.
Today we’re finishing the list: we’re talking about the rest of the FitAid products! These are basically liquid multivitamins, each directed towards a specific purpose.
FocusAid Energy Blend in Melon Mate (5 calories: 1g/0g/0g) containing 100mg of green tea and Yerba Mate-derived caffeine.
This drink contains nootropics, one of the new hot words in the health & fitness industry, are substances that claim improvement in the cognitive brain function, “particularly executive functions, memory, creativity, or motivation, in healthy individuals”.
When should I drink it?
What’s in it?
GABA which aids with stress relief and mental clarity, Alpha-GPC to boost brain function related to learning and memory, Green Tea extract and Yerba Mate for overall energy, B-Complex to assist nervous system and immune system functions, Acetyl-L-Carnitine to nurture brain health through neurotransmitter support. Sweetened with bestevia and monk fruit extract.
ImmunityAid Support Blend (40 calories: 9g/0g/0g, caffeine-free)
You know why people give or get orange juice when they “are under”/have colds? Yeah, this is the drink with the right ingredients, not some sugary water (organic with fresh ingredients or not).
When should I drink it?
What’s in it?
Echinacea for an immune system boost, Zinc also helps your immune system by jump-starting your recovery systems, Vitamin C because there are so many benefits to it, Magnesium since it’s literally in every cell of your body and is required for you to function as a human, tons of other vitamins (A, C, D3), L-aginine for blood flow, and root extracts (because plants). Sweetened with agave nectar and organic stevia leaf extract.
LifeAid Daily Blend (40 calories: 9g/0g/0g, caffeine-free)
They market this one as “a great daily soda or diet replacement.” With ingredients like Turmeric, Magnesium, Rosemary, Oregano, Cayenne, Ginger, and Vitamin C (that shit sounds like a combo of a medicine cabinet and a spice rack) + Vitamins it’s no wonder it’s better than a can of sugar water!
When should I drink this?
What’s in it?
Turmeric to reduce inflammation, Magnesium for your cardiovascular system, Rosemary extract for the immune system, Oregano extract, Cayenne extract, Ginger extract, vitamins (B-Complex, calcium), and a bit of sugar for carbohydrates.
PartyAid Recovery Blend in Berry Bliss (40g: 9g/0g/0g and caffeine-free)
Replenishes essential nutrients because you party as hard as you train. Can be used as a mixer, but I prefer the tastes of KILL CLIFF for that. If you’ve ever been to a Champagne Friday at the gym you’ve probably seen me put it in a red cup before the bubbly. Of the FitAid-brand drinks I prefer the taste of this or ImmunityAid.
When should I drink it?
What’s in it?
Milk Thistle for liver health, 5-HTP which is a precursor to serotonin and melotonin, vitamins and minerals (B-Complex, C, D3, Calcium, Magnesium, Zinc, Potassium), Eleuthero Root which helps regulate stress response, L-Tyrosine which is beneficial to brain function when fatigued or sleep-deprived, Electrolytes for muscular function, L-Carnitine for energy production and metabolism.
+++
Just remember, none of these drinks we discussed this past week do much if you’re not already taking care of yourself through good nutrition, adequate rest and relaxation, and constantly-varied functional movement training executed at mild and high intensities!
CONDITIONING for Friday 3/5/2021
FREYR
max reps in 7:00
10-20-30-40-etc of
– penguin jumps
– crunches
– reverse crunches
Post score to comments!
READ: The Breakfast Economy – Scientific American
WATCH:
Next up to discuss is
Lemon Lime, Blackberry Currant
O2 Oxygenated Recovery (15 calories – 14g/0g/0g. I know this math is weird). The two flavors we offer are both caffeine-free.
This is one of the newer players on the market, and in our fitness space. O2 is basically a hydration drink based off of a formula molded off of an IV drip, claiming 50% more electrolytes than leading sports drinks. It also contains seven times the oxygen as water to increase “your body’s ability to process toxins and accelerates recovery”. Also made in the USA.
Since it’s got a very short list of things inside the can I like this one a lot. I don’t like how they changed the size on us. Hmph.
When should I drink it?
What’s in it?
Oxygenated water (duh), Erythritol, Sodium Citrate, Organic sugar, Malic acid, Monopotassium phosphate, Natural flavors, Citric acid, Stevia extract, and Monk fruit extract. Smallest list of ingredients but the need makes sense for those who like simplicity.
IN-GYM WORKOUT for Thursday 3/4/2021
a. Prep
for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)
Pullup Ladder: E2MOMx3 do 1-2-3-2-1 reps then the BURGENER WARMUP. 3-5 trainer-led reps with a barbell.
b. Stamina
EMOM x 18
a. 3 front squats or 3 cleans
b. 15 box jumps, 12/20/24″
c. 15 med ball cleans (or wall ball)
c. Conditioning
“DORK”
6 rounds for time:
60 double unders
30 kettlebell swings, 12/16/24kg
15 burpees
Should be completed in just over 20 minutes so choose the proper weight for your swings. Adjust as needed and potentially scale down to 5 or 4 rounds total so that you can finish.
READ: What Happens to Your Body on No Sleep – Outside
WATCH:
