Kettlebell Class for Monday 4/12/2021
HIGH INTENSITY INTERVAL TRAINING for Sunday 4/11/2021
then join us immediately after at 10am for YOGA with IVAN.MVMT on Zoom. RSVP via PushPress for meeting room info.
Pls send good vibes for Zheng as she made it to the Quarterfinals of the 2021 CrossFit Games! On Thursday five more events were release and she has to complete all of them in the online competition this weekend.
IN-GYM WORKOUT for Saturday 4/10/2021
Prep
Jumping jacks
Long lunge + twist
Lateral lunge
Chris Farley
Straddle Inch Worm + Pushups
Arm circles
Shoulder floss
Tendon bathing
Metcon
27-21-18-15-12-9-6-3 reps for time:
DB hang squat cleans, 2×20/35/50lbs
toes-to-bar
Post time to journals and whiteboard.
WATCH:
Everyone seems to have a foam roller at home, but do they use them frequently enough?
We squat often so you should center quad roll.
We go overhead frequently so you should T-spine roll and side roll.
We pull weight from the ground all the time so you should roll out the glutes, hamstrings, and lower back.
If you can’t loosen the tension you carry you’ll always be at risk of injury. SO USE YOUR FOAM ROLLERS!
IN-GYM WORKOUT for Friday 4/9/2021
as many rounds as possible in 3 minutes:
2 push jerks
4 pogo burpees
6 front lunges
Rest 1:00. Repeat for a total of 5 rounds. Rx = 30/50/70kg.
Post all five scores to your journal/whiteboard.
READ: Fitness Is a Hedge Against Sickness – Power = Force * Distance / Time
WATCH:
If you don’t possess awesome mobility in your fingers/hands/wrists/forearms/shoulders you may find that holding a barbell in the rack position leave your wrists sore and uncomfortable.
We can improve this position temporarily by keeping the hands open, bearing the bar onto the delts with the fingers preventing forward slippage.
CONDITIONING for Thursday 4/8/2021
DREIDEL
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: CrossFit Is Finally Fed Up with MTG – Buzzfeed News
WATCH:
Do you prefer to hang on bars with an open or closed grip?
A closed-grip activates your forearms for a stronger clasp on the bar, but because of that activation your grip gives out sooner.
An open grip is more comfortable (especially those with smaller hands), but doesn’t guarantee secure contact.
Depending on the exercise you might use one over the other!
IN-GYM WORKOUT for Wednesday 4/7/2021
10 rounds for time:
20 pushups
3 deadlifts, 60/103/145kg
Make these deadlifts heavy but doable. Double overhand until failure then you can mix your grip. Pushups don’t have to be hand-release, but it may help your pacing.
READ: Finding His Purpose: “I Never Would Have Done This CrossFit Shit Otherwise,” Says Military Veteran, Below-the-Knee Amputee – Morning Chalk Up
WATCH:
Elbows should break outwards on the way down to keep the bar close for better barbell cycling.
CONDITIONING for Tuesday 4/6/2021
HYRULE
21-15-9 reps for time:
goblet squats
pogo burpees
3:00 rest then
15-12-9 reps for time:
goblet squats
pogo burpees
Post times to comments!
READ: 9 Healthy, Frozen Bulk Foods That Save Families Money – US Foods
WATCH:
Using your journal allows you a better understanding of your progress as well as your
IN-GYM WORKOUT for Monday 4/5/2021
EMOM x 24 minutes
a. 8/12/18 calories
b. 12 box jumps, 12/20/28”
c. 3 cleans + 1 jerk, increasing weight every round
Post heaviest CCCJ loading to your journal and the whiteboard.
READ: The Trader Joe’s Cleaning Supply Everyone Should Be Buying- Even If You Don’t Shop There – Kitchn
WATCH:
Sun salutations on a Sunday
Our NEW SCHEDULE begins tomorrow! RSVP via PushPress up to 48 hours prior to the class.
YOGA for Sunday 4/4/2021
Please RSVP via PushPress for all the Zoom meeting info!
CONDITIONING for Sunday 4/4/2021
Today you have an opportunity to test a heavy overhead -OR- front squat, depending on your abilities.
IN-GYM WORKOUT for Saturday 4/3/2021
Warmup
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
Workout
AMRAP in 20:00
4 (strict) pullups
8 elevated-feet pushups, 12/20/24″
12 med ball cleans, 10/20/30lbs
Rest 2 minutes then take 8 minutes to establish a heavy 3RM OHS/FS
Post workout score to whiteboard. Lifting numbers go into your journals!
High Intensity Interval Training for Saturday 4/3/2021
HIIT will be moving to Sundays beginning next week (4/11)
CrossFit Links
