Join us on Zoom at 10am for Yoga with IVAN.MVMT
and if you miss out and you did CGO 21.1 this past weekend then try this out
and if you’d like you can get some free mobility programs via GOWOD, the mobility app I use often:
HIIT for Saturday 3/13/2021
IN-GYM WORKOUT for Saturday 3/13/2021
for time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min. Post results to comments/whiteboard!
Strategies:
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!
