Do you have this kind of consistency?
Should the bottom-of-the-dip position match the actual receiving position of the push or power jerk?
IN-GYM WORKOUT for Monday 5/10/2021
Warmup
Row until coach says otherwise. Movement patterns in your lanes!
MetCon
20 rounds for time:
2 push press
3 front squats
4 HSPU
5 chest-to-bar
Rx = 30/45/60kg, Rx+=40/55/70kg. Post times to whiteboard!
READ: I Review Fitness Trackers For a Living. Here’s Why I Still Won’ Give Up My Workout Journal – Wirecutter
WATCH:
HIGH INTENSITY INTERVAL TRAINING for Sunday 5/9/2021
Then try YOGA with IVAN.MVMT!
READ: ‘It’s a Superpower’: How Walking Makes Us Healthier, Happier, and Brainier – The Guardian
Dips should be deep! Getting the armpits as close as possible to the thumbs is one of the better ways to ensure a full, healthy range of motion. Not only do you get stronger in those positions, you’ll develop better mobility in the anterior shoulder.
IN-GYM WORKOUT for Saturday 5/8/2021
Warmup
Multiple tabata efforts (20 seconds of work, 10 seconds of rest, repeated 8 times, resting no more than a minute between efforts.
Workout
As many reps as possible in 15 minutes:
12 alternating step-ups
12 toes-to-bar
30 double unders
then
Every 3 minutes on the minute for 5 sets do 5 back squats
Post rounds to whiteboard!
WATCH:
The width for a power jerk or push jerk should reflect a squat stance, or something shoulder-width between the heels.
IN-GYM WORKOUT for Friday 5/7/2021
Warmup
Multiple tabatas efforts (20 seconds of work, 10 seconds of rest, repeated 8 times) resting no more than 1 minute between.
Workout
50 jerks for time. Every break do 10 step-downs or pistols. Rx = 70-75% of 1RM, then
As many rounds as possible in 20 minutes:
Max hang from bar/rings
Max handstand
500m row
Post rounds completed to whiteboard.
WATCH: The New Wave of Anti-Trans Legislation Sure Looks a Lot Like Eugenics – SLATE
In the receiving position of a power jerk or push jerk you should find yourself as vertical as possible with the knees driving forward and out.
As usual, the barbell should be balanced over the shoulder blades and ankles.
CONDITIONING for Thursday 5/6/2021
LAUFEY
AMRAP in 12:00
12 DB snatches
12 situps
12 deficit step-downs
For both the snatches and step-downs do 6 on each side to break up the 12 reps rather than alternating reps. Post score to comments!
READ: The Real-Life Diet of CrossFit Pro Rich Froning, Who Nerds Out on Macros and Single-Origin Coffee – GQ
The moment of regret
In bell ball no ring means no rep! Time your shots accordingly.
SPECIAL ANNOUNCEMENT
Not only did we start Cycling Club on Tuesdays, we’re starting a late-afternoon/early-evening CompEx on Thursdays! This week you’ll work on some single-leg strength and seated presses. Tons of fun in 90 minutes.
More options during the week for your fitness are here and will continue as we move forward through the pandemic. RSVP via PushPress now!
IN-GYM WORKOUT for Wednesday 5/5/2021
Warmup
The coach will lead you through THREE tabata efforts (20 seconds of work, 10 seconds of rest, for 8 rounds), resting no more than a minute between efforts.
MetCon
5 rounds for time:
15 calories
10 DB step-overs, 2×20/35/50lbs
Rest 5:00 then
5 rounds for time:
15 calories
15 wall/slam/bell ball
Post times to whiteboard.
WATCH:
The nordic curl is an exercise for the posterior chain of muscles including the hamstrings, glutes, and lower back. Strengthening this chain can prevent and reduce back and knee issues on top of all the other fitness benefits.
Before attempting a proper nordic where your legs are on a flat surface it would be good to try 2-3 sets of 15-20+ hip extensions on the GHD to see how much strength and stamina your backside possesses. If hip extensions are too easy try some hip ext+GHRs or single-leg hip extensions with the same amount of work.
Single-leg movements are arguably more important to activities of daily life since you move more in those patterns (lunge, step-up, RDL, good morning, cycling!) than you do anything two-legged and symmetrical (back/front/overhead squat, thruster, etc)
CONDITIONING for Tuesday 5/4/2021
TANGENT
As many reps as possible in 7:00
9 handstand/hand-release pushups
9 (DB) power cleans
3:00 rest, then
As many reps as possible in 7:00
15 dips
15 (DB) hang power cleans
3:00 rest, then
As many reps as possible in 7:00
21 pushups
21 (DB) deadlifts
Choose exercise variations that allow you to continue to move as it should be a grind. Post results to comments!
FOUNDATION CYCLERS meet tonight! The group will continue to meet Tuesday, Thursday, and Saturday for some bicycle fitness.
WATCH:
