Brent preparing for a workout.
Last cycle we had three tough workouts. Each workout consisted of the same movements, although unique rep schemes. This cycle were are flipping the concept. Each workout will consist of the same rep scheme, while the movements are unique.
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Workout:
Tabata push-press 75 pounds
Snatch 95X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
Rest as needed between Tabata effort and snatch.
One of the greatest parts of CrossFit is the community. We build bonds with our fellow athletes that extend far outside the walls of the gym. To foster this phenomenon further we are organizing the Cohort Competition. Each athlete will choose a division, then the coaching staff will help organize the participants into 4-6 person teams. The goal is to inspire focus and motivation to attack weaknesses in our fitness.
What's your division?
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Workout:
Tabata front squats 95 pounds.
Deadlift 21-18-15-12-9-6-3 reps rest 60 seconds between sets.
At the bottom of our pyramid for developing fitness is your nutrition, sleep, stress, and hydration. Above that comes metabolic conditioning next comes gymnastics or learning to control your own body. Over the past few days we did a lot of pull ups push ups and squats. In other words a ton of gymnastics done at in a way that is very metabolic.
For anyone who completed all three workouts please give some feed back on your experience in the comments.
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Workout:
Rest Day
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Schedule Notice:
8am and 10:00am Classes Only Today
Universal Scalability means that anyone can do CrossFit. This is something hard for people to understand when they see what the workouts are, but moving your body through large ranges of motion, picking things up, and getting more work done in less time are all good for everyone. We try to instill this concept in our clients and the greater community and often we surprise people by revealing what they are capable of doing after just a short time.
Workout:
Twenty rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
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Schedule Notice:
Monday September 6th
8am and 10:00am Classes Only
Keeping a rigid spine is critical to productive application of force. Meaning if your muscles around your spine are held tight the power produced by your limbs will be more efficiently transferred towards your task. In other words with a stable mid-line you'll be able to do more, faster.
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Workout:
Ten rounds for time of:
10 Pull-ups
20 Push-ups
30 Squats
Amy holding strong.
Amy was my first client. I asked her to try CrossFit for a month and if she didn't like it she could simply stop coming. She came in for one month and has never looked back. That was back in 2006.
Do you have a friend that you think would like CrossFit? Having trouble getting them in the gym? On September 27th we are starting a new Member Referred On-Ramp Class. We want you, our members, to invite your friends to try CrossFit at a discount. Check out detials HERE.
-Hollis
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Workout:
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
Suzanne looking good.
It has been said that there is a 10 year window for favorable adaptations with CrossFit, regardless of the age when we start. The concept is simple and inspiring. To test this idea we are going to start two new community driven events. The first will be our first ever On-Ramp Class. The second will be a new challenge, the Cohort Competition.
For the On-Ramp Class we are inviting our current members to refer a friend or family member to join at a discounted rate. The rules, details and a sign up can be found HERE.
The Cohort Competition combines two key concepts of CrossFit; the idea that working out with your friends will inspire a greater fitness than working out alone, and the concept of attacking your weaknesses. The rules, details and sign up can be found HERE.
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Workout:
Rest Day
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When you are Laurels age life is measured in summer vacations, spring breaks, final exams, and graduations. As we get older out milestones grow farther and farther apart. Setting performance goals and achieving them can be likened to these short term milestones we once took for granted.
We just tested max set push up and max set pull up as well as our loads for the clean and the front squat. take note and then celebrate as you smash your former self in the months to come.
Workout:
Deadlift 3-3-3 reps
3 sets max dips
How many rounds can you complete in 15 minutes of:
Deadlift 135 pounds, 10 reps
12 Dips
Post load for deadlifts, reps for dips, and number of rounds completed in 15 minutes to beyond the whiteboard.
