CONDITIONING for Tuesday 10/5/2021
READ: Revenge Bedtime Procrastination – Culture Study
Tag Archive for: sleep
IN-GYM WORKOUT for Saturday 4/24/2021
Warmup
EMOM x 15
a. 5-8 calorie sprint
b. 5-8 pullups (work into kipping skills)
c. 5-8 dips (or bar/ring muscle-up into dips)
d. 5-8 pogo burpee
e. Up to SNATCH PULL + SNATCH x3, increasing in weight each round
Conditioning
AMRAP in 20 minutes:
5 toes-to-bar
10 hang power snatch, 20/35/50kg
20 box jumps, 12/20/24”
Then 5 attempts at a heavy 3-rep snatch-grip deadlift
Post-Workout
– Lower body: CHAIR STRETCH
– Upper body: SINK STRETCH
– Extra challenge: German hang
READ: How Exercise Improves Your Sleep – PerformaSleep
WATCH:
View this post on Instagram
Join us for an INSTAGRAM LIVE and Facebook Live Q&A tomorrow at 1:05pm after the 12pm workout for a 30-minute discussion on FITNESS AT HOME, especially now with Governor Inslee’s STAY HOME, STAY HEALTHY mandate.
WORKOUT for Tuesday 3/24/2020
For today’s workout you’ll need a band or weights. Don’t have weights? You can utilize a carry-on luggage or a duffle bag or back pack, weighted with something.
AMRAP in 10:00 for time:
10 sumo deadlift high pull
10 Right-arm press
10 sumo deadlift high pull
10 Left-arm press
Share rounds completed to whiteboard.
7am: Live workout on Zoom
12pm: Live workout on Zoom, Instagram Live, and Facebook Live
6pm: YouTube Premiere
2nd Serving: Need More Work?
a. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
goblet squats 15-10-8-8-8
good morning 15-10-8-8-8 4
b. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
12+ Bulgarian split squat/side
20 stiff-leg sumo deadlifts
c. For time.
50 feet-parallel calf raise
50 toes-out calf raise
50 feet-parallel calf raise
50 toes-in calf raise
50 single-leg calf raise/side
50 feet-parallel calf raise
READ: CrossFit Community Grieves the Passing of Giancarlo Agostino Di Maria – Morning Chalk Up
WATCH: On a scale of 1 (Zombie) to 10 (GREAT), how would you rate your sleep? On a weekly average?
Andrew S
ARTICLES
+ Why You Aren’t Sleeping Well – OPEX Fitness
CrossFit WOD for Friday 4/20
establish a clean & jerk 1RM
Post max to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 3/3
clean & jerk
Powerlifting WOD – Week 7/7, Day 3/3
Athlete’s Choice!
No Gymnastics Strength class as Andrew and Adrian will be in Ogden, UT coaching Bri as she competes at the USA Weightlifting University Nationals!
Throwback Thursday: Open Season at CrossFit SLU
ARTICLES
+ Late Sleepers Are Tired of Being Discriminated Against. And Science Has Their Back – Vox
CrossFit WOD for Thursday 3/15
DIANE
21-15-9 rounds for time:
deadlift, 102/65kg
handstand pushups
Post time to whiteboard!
Odd-objects like heavy medicine balls and sandbags are the best/worst for simple workouts. Today you’ll run or walk a mile for time. All it takes is raw determination to finish.
ARTICLES
+ Resolution: A Strong Foundation (Prologue) – Velocio (FEATURING OUR VERY OWN JO!)
CrossFit WOD for Thursday 1/11
6×2 split jerks (2 minute rests)
3×15 touch-n-go push press, 3 minute rests
4 sandbag laps for time
Post both of the heaviest successful loads and time to whiteboard!
HIIT WOD
Tempo!
Double Under progression, then
3 rounds for quality
1 min dbl db lunge steps
1 min dbl db press
1 min dbl db front squat
1 min dbl db bent over rows
AMRAP in 20 minutes:
1 gym length bear crawl
1 gym length lunge
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length crab crawl
*every minute on the minute do 5 push ups
CrossFit Links
