IN-GYM TRAINING for Saturday 2/27/2021 Every 2:00 x 3 sets do 1-2-3-2-1 pullups Deadlifts w/ Z-presses (CGO 17.4) AMRAP in 13:00 55 deadlifts 55 med ball cleans, 10/14/20lbs 55 calorie row 55 HR/HSPU Post time to journal! HIGH INTENSITY INTERVAL TRAINING for Saturday 2/27 READ: The Truth About Hydration – Should You Drink Eight Glasses […]
This particular weight rack lives in Lane 6 alongside the Power Rack. Please use the right side with calibrated Rogue Fitness plates for powerlifts only (squats, bench, presses, deadlifts and accessories) and the left side with Eleiko competition discs for olympic weightlifting only. We consider these our premium competition plates so they should only […]
The rack position in either the barbell, kettlebell, medicine ball, sandbag, and dumbbells means we want the elbows forward of the hands (in profile view), in a standing position with the legs and hips completely locked out. The eyes should stay up the entire range of motion. This shape allows our bodies to be efficient […]
Elbows “high and outside” is a powerful posterior exercise that develops strength in the biceps tendon, the biceps, all parts of the deltoids (shoulder caps), and the traps. This helps undo “tech neck”, but also helps develop better strength and coordination in the olympic lifts. Commonly used in body building the high-pull, or upright row, […]
In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body. These points of […]
On March 1st we’ll begin our new SKILLS class, where athletes can refine their technique and practice in our basic barbell lifts. These will occur on Mondays, Wednesdays, and Fridays at 8am, 11am, and 4pm where they will rotate skills every two weeks. This will also be our new On-Ramp development course for newer athletes […]
Zoom Yoga with IVAN.MVMT is at 10am. Details on PushPress when you RSVP for the class! CONDITIONING for Sunday 2/21/2021 READ: How to Apologize When You’ve Hurt Someone – Self
High Intensity Interval Training for Saturday 2/20/2021 Premiering at 10am PST READ: How to Choose the Best Cloth Face Masks for You – Wirecutter
For our purposes the most solid bottom position for the pushup and the burpee has the hand flat and the forearm vertical from any angle. This puts the stress primarily in the chest, with some loading in the front deltoid and triceps. Further reading: Shoulder Muscles: Part 1: Anterior Musculature by CrossFit CONDITIONING for Friday […]
Front lunges for days IN-GYM WORKOUT for Thursday 2/18/2021 a. Warmup 3:00 row 3:00 burpee Complex 3:00 slam ball + pogo hop 3:00 inchworm + scorpion + pushup then BURGENER WARMUP. 3-5 reps of each: – Down & FINISH – Elbows High & Outside – Muscle Snatch – Snatch Landing – Hang Power Snatch b. […]
