Reminder……

Crew,
Just a friendly reminder re: session times and punctuality…
I do understand, as stated previously, that from time to time everybody runs late.. Sleep ins, traffic, work, kids, life, etc. Shit happens sometimes, thats cool.
But if you are consistently rolling in to classes 2, 3, 4 mins late, missing workout briefs, half of warm ups and so on, I will ask that you please make a conscious effort to be here on time! We are pretty cruisy here but it does get frustrating and shows a lack of respect for the effort that goes in to the program if you roll up late most sessions, talk throughout or don’t pay attention to the workout brief and/or miss warm ups and do your own thing.
Thanks in advance,
Matty

Warm ups and skill work

Here are a few vids of some world class weightlifters, one spending time on positional work for the Jerk (funnily enough, with no weight at all) and one warming up for some for lifts in the training hall, I’d assume the week leading into competition.
In the first vid, the young lady has NO WEIGHT!… even elite weightlifters practice and warm up for an extended period with NO WEIGHT!
The second vid shows Om Yun Chol, a guy that Clean and Jerks 3 times his own bodyweight, warming up for an extended period with an empty barbell.. He loosens and warms his joints with it, dials in speed and practices getting into solid positions ready for heavy weights. Being the week of competition, even after all of the training he’s put in, he still use the barbell alone to warm up and get his brain and body working together to get him into solid starting and receiving positions and to move fast!

Don’t be too quick to add weight to your lifts or max out just for the sake of it. There is so much merit in taking your time to warm up or spending a few weeks or months at lower weights, working on position and speed. You’ll be a much better lifter for it in the long run.
When the time comes in the program, test yourself, go hard and lift heavy!
But don’t expect good results if you’re not willing to spend a good amount time putting in work to improve small details of your movements and lifts.

As always, if you’re struggling with something, please ask!
If you’d like more dedicated time spent on something we can organise PT sessions etc or give you some extra work to do before or after class.
See ya’ll at training,
Matty

https://www.youtube.com/watch?v=HQQUEIr5m7A

https://www.youtube.com/watch?v=cEEI2K7cAcM

Snatch/Row

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group – 10min

Weightlifting

Snatch (3RM)

Complete 3 x 3 @ 75% then build to 3RM

Metcon

Metcon (8 Rounds for distance)

Row

8 x 20 sec MAX

2 mins rest

Pendlay row


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group – 10mins

Strength

Pendlay Row (10, 10, 10, 10, 10)

+ 15 KB Swings after each set

Metcon

Metcon (Time)

100 Burpee box jumps
13min time cap

Holleyman

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Jog 400m

3 Sets:

10 Pass throughs

3 Inch worms (hold pike and cobra for 5 sec each rep)

10 Hip extensions

10 Squats w/ band

10 Shoulder taps

10mins to build to Power clean working weight

Metcon

30min time cap.

This is quite obviously a longer, heavier style workout.

We want you to challenge yourself but you still need to be working with intensity and moving at a consistent pace and most of all moving SAFELY!

The cap is not there so you can tap out at a certain point, it’s there for a guide on the pace you need to be working at. It is expected that you complete this under the cap, so please scale accordingly and listen to the recommendations from the coaches.

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here

Row

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group – 10mins

Metcon

500m Row (Time)

Max Effort 500m Row

Strength

Overhead Squat (Build to heavy 5 for the day)

Metcon

Metcon (AMRAP – Reps)

5 mins

11 Power snatch (35/25kg)

4 Bar Muscle ups (8 Pull ups)

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman