The pointed-toe curtsy lunge is a nice way to scale-up your lunges, and a nice progression to eventually build enough single-leg strength for things like pistols.
WORKOUT for Saturday 9/18/2021
Movement patterns
“+ENAID”
9-15-21-27 reps for time:
deadlift, 65/104kg
handstand pushups
Post time to whiteboard! Then we’ll STRETCH as a group so you can enjoy your weekend.
WATCH: Where do you fall in the following progressions for the pistol?
“The answer is always coffee and squats”
Cardio equivalents for modifying workouts: a 400m run is equal to a 500m row, a 1000m bike, a 500m ski, 40 double unders if you can do small sets, 70-100 if you are good with double unders, essentially moving for approximately 2 minutes.
WORKOUT for Friday 9/17/2021
“Pyramid Double HELEN”
for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups
Post time to whiteboard.
WATCH: Could you beat the 2010 athletes where this workout was introduced? How far has fitness come since then?
CONDITIONING for Thursday 9/16/2021
READ: Comparing SARS-CoV-2 Natural Immunity to Vaccine-Induced Immunity – Med Rx IV
WORKOUT for Wednesday 9/15/2021
wall walks, KOT split squats, calf raises, tibialis raises
6 sets of 3 FRONT SQUATS, as heavy as possible
21-15-9 reps for time:
push press
pistols, R
hang clean
pistols, L
Post times to whiteboard.
WATCH: NAIM, one of the greatest weightlifters who ever lived
CONDITIONING for Tuesday 9/14/2021
READ: Steve’s Club National Program Unveils IGNITE Fundraising Workout – MCU
WORKOUT for Monday 9/13/2021
wall walks, inverted tucks, inverted pikes, inverted hangs, german hangs, skin-the-cats
“500-50-500”
for time:
500m row/400m run
50 pogo burpees
50 altering dumbbell snatch, 35/50lbs
50’ overhead walking lunge, 35/50lbs
50 dumbbell hang clean & jerk (5/5), 35/50lbs
50 pogo burpees
500m row/400m run
Post times to whiteboard!
READ: Whoop’s New Fitness Tracker Has Two Features Even Apple Watch Can’t Beat – Tom’s Guide
Join us for YOGA at 10am on Zoom!
RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 9/12/2021
WORKOUT for Saturday 9/11/2021
Within 30 minutes complete:
400m lunge for time*
In remaining time BENCH to a heavy 3
Post time (*and steps) and bench weight to whiteboard!
WATCH:
Control of your spine is of paramount importance in exercise.
Not only do we want you to know when to keep it locked and aligned, but you should have control of each segment of your spine as well.
The hip extension is a hinge, the back extension is a bend, and the hip/back extension is both- articulating at each part of your spine on the way and on the way down.
WORKOUT for Friday 9/10/2021
hip extensions (or holds), strict dips, bicep openers
6 sets of a snatch + OHS, building in weight
AMRAP in 7:00
12 pistols
8 c2b pullups
4 power snatch, 43/61kg
Rest 3:00 then repeat.
Post both AMRAP scores to whiteboard!
READ: Learn how CrossFit Champion Tia-Clair Toomey-Orr Stretches for Squat Training – BarBend
Throwback Thursday: we did media for CrossFit.com back in the day. Here’s a workout video filmed at FCF 3.0 (which is now our neighbor Little Dog Garden)
SKILLS class is THE DEADLIFT
CONDITIONING for Thursday 9/9/2021
MOBILITY:
