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Friday 2/26

 

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 be used with staff approval or in personal training.

And as always, put your equipment back in the order in which you found it.

CONDITIONING for Friday 2/26/2021

READ: This is What It’s Like For Men With Eating Disorders – BuzzFeed News
WATCH:

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Wednesday 2/24

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, can develop hypertrophy in the yoke area, keeping it strong and healthy. It’s also good for our athletes as that’s the place you rack a barbell for a back squat- the more meat for cushion, the better!

CONDITIONING for Wednesday 2/24/2021

READ: Hockey Has a Gigantic-Goalie Problem – The Atlantic
WATCH:

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Day 11: Shoulder or Wrist Pain?

Colin

We use our wrists, elbows, and shoulders quite a lot in CrossFit as we regularly load and hang off of said joints. You put in a lot of work through repetition- the big question is do you even that out with stretching and other forms of mobility?

CrossFit WOD for Thursday 2/12/2020

5k row/ski/run for time, then immediately establish a 1RM thruster in 10:00

Share time and heaviest successful load to whiteboard. Post-workout will include some back and bicep work to restore the integrity of muscle after the mono structural and lifting efforts.

READ: Meet the Gym that Helped 20 People Come Off Their Diabetes Medication in 2019 – Morning Chalk Up
WATCH:

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Week of 11/5 Through 11/11

Ah, daylight savings is here to screw with your internal clocks. Hope you made the best of your weekend!

PROGRAMMING

Monday 11/5

establish a weighted pullup 1RM

– then –

21-15-9 reps for time:
thruster, 43/29kg
bar-facing burpees

Tuesday 11/6

2 rounds for time:
1500m row
30 wall ball, 20/14# to 10/9′
20 ring dips

This workout is about improving your dips. Modify to 1200m run, 1500m ski, or 2mi air bike if you please.

Wednesday 11/7

establish a deadlift 1RM

– then –

1-to-12 for time
medicine ball clean
slam ball

Thursday 11/8

50-40-30-20-10 reps for time:
double unders
kettlebell swings, 24/16kg
kettlebell rack lunges

Skills and stabilization! The weight on the front rack should be light enough to move but enough to fire off stabilizer muscles so you don’t fall over.

Friday 11/9

“HOTSHOTS 19”

6 rounds for time:
30 air squats
19 power cleans, 61/43kg
7 strict pullups
400m run

Compare times here. Read more here.

Saturday 11/10

in teams of two for time:
400m run with 1 teammate carrying object, then

1 working/1 holding object overhead
200 ring row
200 jumping jacks
200 mountain climber
200 box step-ups, 24/20″

then 400m run with 1 teammate carrying object

Sunday 11/11

Foundation Barbell Programming: It’s the last cycle of the year!

– Olympic Weightlifting Week 3
– Powerlifting Week 3

ARTICLES

+ Arthritis: You’ve Got to Keep Moving – CrossFit Journal
+ A Four-Year Analysis of Incidence of Injuries Among CrossFit-Trained Participants –  Sage Journals
+ A Staggering Number of Troops Are Fat and Tired, Report Says – Military Times

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5 & 15

Box jumps and burpees

ARTICLES

+ Episode 6 featuring Danny Camargo – Team Soul Podcast
+ Handstand Running and modifications – Foundation CrossFit

Wrist prep. The work isn’t glamorous but, neither are injuries. #wristprep #wristmobility #handbalancing #mobility

A post shared by Travis Janeway (@travisjaneway) on

CrossFit WOD for Wednesday 11/29

5 rounds for time:
15 burpees
15m handstand walk
15 toes-to-bar
15 box jumps, 24/20″

Post time to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 2/3

power clean + clean + jerk
clean & jerk
accessories by coach

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

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Deads, Dubs & Barbell Snatches

Carlos G

It’s important to value INTENSITY over VOLUME in the grand scheme of training. When you come across something fairly short in time (10:00 or less), then your goal is hard and fast. Don’t let up because you feel like it- putting ourselves in positions of discomfort are what take us to the next level!

ARTICLES

+ Are You Getting Better, Or Simply Doing Moar Stuffz? – Beyond the Whiteboard

CrossFit WOD for Wednesday 10/11

establish a heavy deadlift in 13:00, then

5 rounds for time:
50 double unders
5 snatches, 61/43kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 2/3

clean complex, front squats, accessories

Powerlifting WOD – Week 1/5, Day 2/4

bench press max, tricep special exercises, abs

Kettlebell WOD

 

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That Damn Standard

We’ll be using the HSPU standard from 15.4 today:

ARTICLES

+ Pressure Cooker Braised Kale and Carrots – Nom Nom Paleo

CrossFit WOD for Tuesday 2/15

press 3x8x60% (1:00 rest), then

Fitness

3 rounds for time:
10 push jerk, 43/29kg
20 thrusters, 43/29kg
30 wall ball, 20/14#
1:00 rest

Performance

3 rounds for time:
10 HSPU
20 double kettlebell thrusters, 20/12kg
30 wall ball, 20/14#
1:00 rest

Post time to whiteboard!

HellaFit WOD

PARTNER RELAY

30-min AMRAP

Relay 1
– 200m run
– goblet squat

Relay 2
– 40 KBS
– v-up

Relay 3
– 500m row
– push press

Relay 4
– 40 push-ups
– pullups/ring or hinge row/bent over row

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