Join us for YOGA live on Zoom at 10am with IVAN.MVMT
RSVP via PushPress for meeting room info
CONDITIONING for Sunday 10/17/2021
WATCH:
PARTNER WORKOUT for Saturday 10/16/2021
“You Go, I Go”, for time:
300 double unders
250 air squats
200 situps
150 pushups
100 pogo burpees
Post times to whiteboard!
READ: Is It More Important to Run Faster or Run Longer? – Outside
WORKOUT for Friday 10/15/2021
inverted warmups then bar muscle-up skills and build to a heavy clean
AMRAP in 10:00
250m row -OR- 200m run
6 bar muscle-ups
3 squat cleans, 65/100kg
Choose whichever skill (row/run) you can get done faster. Make sure that bar is as heavy as possible, but no misses!
TRY: You can do this on (low) rings or a pullup bar
How does this relate to CrossFit?
The bottom position (also known as the German Hang) is super-deep shoulder extension- a range most people are lacking in. Being able to get into this position- as well as being able to get out of it)- allow you the most potential in pushups, burpees, dips, muscle-ups, and barbell proximity in your olympic lifts.
CONDITIONING for Thursday 10/14/2021
THEN: STRETCH!
WORKOUT for Wednesday 10/13/2021
front squat 6×3 (50/5, 70/3, 80/3, 90/3, 90/3, 90/3+)
4 rounds for time:
20 pushups on barbell
20 pistols
20 strict press, 20/30kg
Post times to whiteboard!
WATCH: Here’s a little bit of insight the coaching team gets in programming- we have a more detailed lesson plan written out for each individual day too.
Want to see this more often? Should we cut the video for each specific day? Should I record with you in mind?
STRETCHING for Tuesday 10/12/2021
READ: 6 Amazing Benefits of Front Squats for All Athletes – BoxRox
Anyone up for a ski/snowboard conditioning class?
We’d meet twice a week for at least 8 weeks to prepare for the upcoming snow sport season. Drop a comment and let us know!
WORKOUT for Indigenous Peoples’ Day Monday 10/11/2021
agility ladders into the 6 sets of a snatch + overhead squat complex (55, 65, 75, 85-90, 85-90, 85-90) then
AMRAP in 20 minute:
15 situps
10 target jump, 6/12”
5 (strict) pullups
Post score to whiteboard!
READ: A Proclamation on Indigenous Peoples’ Day, 2021 – The White House
Join us for YOGA at 10am on Zoom with IVAN.MVMT.
RSVP via PushPress for meeting room info!
CONDITIONING for Sunday 10/10/2021
PARTNER WORKOUT for Saturday 10/9/2021
max burpees in 10 minutes (only one person working at a time)
immediately into 12 minutes to establish max weight in the following complex:
deadlift + clean + hang clean + jerk
Score = total burpees + total kgs lifted between both partners. Post scores to journals!
WATCH: Today’s complex is the same as #21point4
This Saturday marks the RETURN OF PARTNER WORKOUTS!
Everyone has been very careful and respectful sharing equipment so we’re going to do Partner Workouts on Saturdays again. As always, we’ll have a “solo” offering too, if you prefer to do a one-person version of the workout.
WORKOUT for Friday 10/8/2021
wall walks and still rings
“ANDI”
for time:
100 hang power snatch, 20/35kg
100 push press, 20/35kg
100 sumo deadlift high pull, 20/35kg
100 front squat, 20/35kg
Retesting Wednesday 8/18/2021. Post time to journals!
IIRC many of mentioned how tough this workout was without having a plan- going in with big, even sets in the beginning might seem like the right strategy- just remember that this workout is long and volume is high so you’re going to need to pace your power output so you don’t fail any reps. You’re going to take breaks but be disciplined and keep them short and frequent.
Last time we also sumo deadlifted prior to the workout which may have drained the posterior. Since we’re not doing it this time you will hopefully have more pop for longer.
WATCH:
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