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

Row-Pull-Push-Swing


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Rounds

– 250m row

– 10 pass throughs

– 10 leg swing each leg

– 10 squats

2 Rounds

– 15 banded scap pulls

– 15 banded row

– 15 banded lat pull down

Gymnastics

Strict Pull Up (5 x 8)

Metcon

Metcon (Time)

Row 1000m

40 Pull Ups

50 Push Ups

60 KB Swings

Back squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Row 500m

3 Sets:

5 Leg swings (front and side) each leg

10 step walking lunge

5 inch worms

Warm-up

Warm-up (No Measure)

2 Sets:

15 Band squats

10 Band carb walks

10 Single leg hip extension (each)

Strength

Back Squat (10 x 3 (E90S))

No heavier than 65%.

Last week of these triples, so stick to the numbers and program…

If you lift too heavy, you completely miss what we are trying to achieve in regards to speed and stability.

Metcon

Metcon (Time)

5 Rounds:

15 Wall balls

10 Toes to bar

Extra work

Metcon (Time)

Midline conditioing:

“Keep ya hips and knees up”

Plank, side plank, Push up support, glut bridge etc.

Accumulate 3mins – aim unbroken

Metcon

Metcon (Time)

8 Rounds @ 70%:

Row 250m

40 Double unders

Snatch & Jerk


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

General warm up & Barbell drills as group (10-15mins)

Weightlifting

Snatch (3RM)

(12mins only)

Weightlifting

Jerk (1RM)

Any style
(12mins only)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
(62/43kg)

Extra work

Snatch high pull (5 x 5 @ 80-85% of 3RM)

Metcon (No Measure)

Run

10mins @ 60-70% effort
Find a nice steady pace that you can hold for 10mins without blowing up.

Work on steady breathing and ‘relaxed’ running tech.

Overhead squat

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

Foam roll – Thoracic/Lats/Pec (10mins)

Warm-up (No Measure)

3 Sets:

30 sec Double unders

30 sec Squats

30 sec Pass throughs

Warm-up

Warm-up (No Measure)

3 Sets:

5 Snatch grip press (behind neck)

5 Pause OHS

5 ‘Dippy birds’ each leg

Strength

Overhead Squat (3RM)

15mins

Metcon

Metcon (Weight)

4 Sets:

10 Strict HSPU

20 WTD Sit ups

15 Wall Balls (12/10ft)

Rest 3-4mins
These are not for tme, but move with good purpose

Extra work

Metcon (No Measure)

Aerobic conditioing:

Row 4km:

250m @ 12-15 sec slower than 500m pace

250m @ 6-8 sec slower than 500m pace (SR sub 32)

250m @ 3-4 sec SLOWER than best 500m pace (SR above 35)

250m SLOW! Barely pulling the chain
These number are a GUIDE! Don’t blow out!

Make sure there is a distinct change of pace from each 250, but focus on your breathing and keep your HR down.

Search

  • Latest Post

  • Archives

  • Calendar

    August 2016
    M T W T F S S
    « Jul    
    1234567
    891011121314
    15161718192021
    22232425262728
    293031  
  • Recent Comments

  • 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