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

Muscle ups

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

General warm up as group

Warm-up

Warm-up (No Measure)

2 x 15 of each:

Scap row

Row

Straight arm Lat pull down

Gymnastics

Muscle-ups (1 MAX UB Set)

Sub:

1 x MAX UB set of Pull ups, REST 30sec, 1 x MAX set UB Push ups

Metcon

Metcon (Time)

10 Rounds:

5 Strict Pull ups

10 Push ups

35 Double unders

Extra work

Metcon (No Measure)

Row:

7 Rounds:

60sec HARD – SR 28 or under

30sec EASY pull
Practice a HARD, POWERFUL pull, with a slow and easy recovery stroke. Get as much much power as you can with a SR below 28.

Metcon (No Measure)

“Hips off floor”

3mins
Same deal as last week, keep your hips off the floor in either a Plank, Side plank, Glute bridge, Push up support.

If you got the 3mins UB last week, aim for 4 this week

Back squat

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

10 Leg swings (front)

10 Leg swings (side)

10 Hip extensions

30 sec bottom of squat

5 inch worms

2 Sets:

10 Squats w KB & Band

10 Crab walk (each way)

10 Step walking lunge

Warm-up

Warm-up (No Measure)

Back squat

3 x 6 LIGHT

2 x 3 @ 50 %

2 x 3 @ 60%

Strength

Back Squat (1RM)

Metcon

Metcon (5 Rounds for time)

22 Wall Balls

20 KB Swings

Rest 2mins

Extra work

Metcon (Weight)

One arm farmers carry

5 x 50m each arm

Push press


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Row 500m

2 Sets:

10 Pass throughs

10 Squats

5 inch worms

2 Sets:

15 of each, Banded –

Scap Row

Row

Straight arm Lat pull

Strength

Push Press (1RM)

Push Press (3 x 7 @ 65%)

Metcon

Metcon (Time)

4 Rounds:

Run 200m

12 Hang Power clean & Jerk (50/35kg)

Extra work

Barbell bent over row (5 x 12)

HS hold (4 x 20 sec)

Power clean


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

General warm up + clean drills (as group)

Weightlifting

Power Clean (3RM)

Metcon

Metcon (AMRAP – Reps)

6mins:

5 Muscle ups

7 Burpee box jumps

Strength

Deadlift (4×10)

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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