1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Squat: 3x5 Warmup - 3x5 Working sets
As many rounds as possible in 15 minutes of:
20x One arm DB Overhead lunge, switch arm @ 10 reps
On strength training:
Over the next few weeks, you’re going to notice a subtle shift in our programming, specifically the strength component of our workouts. Almost every member comes in with a goal of getting stronger, so we’re going to hone in on the basics to build up everyone’s strength capacity. For the remainder of the month, you are going to see the Front Squat, Deadlift and Overhead Press come up once each week, set at 3 working sets of 5 repetitions every time. Consider your proficiency in these lifts as your “foundation.” Almost all of the other movements build off of a mastery of the squat, deadlift and press. Want to learn to clean heavy weight? You’ll need to be comfortable with the deadlift and front squat first. A better push press and jerk? More strength on the strict press. The same holds true for overhead squats, snatches, thrusters, etc. Even if you're a veteran Crossfitter, you'll benefit from a few weeks of basic, strong training.
The key here is progression. We don’t just want you to lift weight blindly. We want you to get stronger, which means lifting more weight. So, each week we’re going to try to add more weight to the bar. You’ll want to find a weight that is difficult at 5 reps, but that you can lift with excellent form. The following week, if your form feels good in the warm-up, add 5-10 pounds to what you lifted the week before. After your first week, you should know what weight you are going to lift for 3 sets of 5 before you start your workout. Keeping a simple log of your workouts is a great idea.
Check your ego at the door – don’t worry about the weight that anyone else is lifting, and don’t be afraid to change the weights when you’re sharing a bar with another member. Find that starting weight that is difficult but allows for good form (ask a coach for help on this), and then progress week-to-week from there. If you add 5-10 lbs each week, your strength will shoot up in no time at all.
We understand that no member can (or should) attend class everyday. If you miss a strength workout, we strongly encourage that you try to “make-up” that lift at some point later in the week during open gym time. Talk to one of the coaches about the best way to do this.
-The Training Box Coaching Staff
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-Robert H. Schuller
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