Entries by Andrew

Thursday 8/12

CONDITIONING for Thursday 8/12/2021 READ: How Training Camps Performed at the 2021 CrossFit Games – MCU

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Wednesday 8/10

Here’s the progression we’ve been working on for STILL RINGS strength: – 10-count tuck half hang – tuck half hang pullup negative – false-grip 10-count tuck half hang – false-grip tuck half hang pullup negative – 10-count support – dip negative (plus hold in tuck dip support) – strict muscle-up negative WORKOUT for Wednesday 8/10/2021 […]

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Monday 8/9

WORKOUT for Monday 8/9/2021 Warmup 3 rounds of 1-2-1 wall walks then still ring progressions Workout as many rounds as possible in 30:00 30 double unders 300m row 300m run Post-workout should be foam rolling your entire lower body, taking 10second passes or longer. Post score to whiteboard! READ: Is Life Better When You’re Busy? […]

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Sunday 8/8

No classes on Zoom today but checkout this new video by IVAN.MVMT YOGA for Sunday 8/8/2021

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Saturday 8/7

The equivalents we use for cardio training: a 400m run = a 500m row = a 500m ski = a 1000m air bike = approx 2:00 of jump roping. WORKOUT for Saturday 8/7/2021 back squat 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5 (2), 85/5+), then Every 4:00 for 24:00 50’ dumbbell mixed rack […]

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Friday 8/6

WORKOUT for Friday 8/6/2021 Rack jerk 6 sets of 2 (50-60-70-80/3) then CGO 21.1 for time/15:00 cap: 1-3-6-9-15-21 wall walks 10-30-60-90-150-210 double unders Post-workout do some calf stretching, lax ball to front/side/back of shoulder. Post time or reps to whiteboard! READ: 3 Killer Strategies For CrossFit Open Workout 21.1 – WODprep WATCH:

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Thursday 8/5

Sometimes you don’t want to see the monitor. CONDITIONING for Thursday 8/5/2021 READ: Consistency Is Key: Justin Medeiros’ Performance at the Games Mirrors CrossFit Methodology – Morning Chalk Up WATCH: https://www.youtube.com/watch?v=1uf_dTJrlnc

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Wednesday 8/4

The Hawaiian Squat is a great movement pattern for learning how to sit back as well as a great stretch for the posterior muscles. WORKOUT for Wednesday 8/4/2021 every 2 minutes on the minute for 5 rounds do 3 sumo deadlifts, then “NATE” as many reps as possible in 20 minutes: 2 (ring) muscle-ups 4 […]

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Tuesday 8/3

CONDITIONING for Tuesday 8/3/2021 READ: From Pregnancy to Podium, the Queen of Iceland Returns – Morning Chalk Up WATCH:

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