chest to bar pull-up

16 Feb 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Weightlifting

Every 2 minutes, for 10 minutes:
7 Deadlifts
5 Hang power cleans
3 Push jerks

B) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (60/40 kg)
Chest-to-bar pull-up

Competition Class

A) Warm-up

SuperHuman Games WOD 1 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)
10-15 minutes on pistol progressions

B2) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (70/45 kg)
Chest-to-bar pull-up

26 Oct 2018 – Reminder: Thriller Throwdown this weekend!

Don’t forget… Our first ever Thriller Throwdown is this Saturday, 27 October! The fun kicks off at 9 am and the throwdown should finish around noon. We’ll have prizes for our podium finishers and for the best Halloween costumes! Family and friends are welcome to come down and cheer you on!

NB Due to the throwdown, there will be no regular classes or Open Gym this Saturday


WORKOUT OF THE DAY

A) Conditioning
21-15-9
Front squat (60/40 kg)
Handstand push-up
Chest to bar pull-up

24 Sept 2017 – Summing up this week's Recovery Protocol

The Value of Foam Rolling(ANY DAY)

Foam rolling is a self-myofascial release (SMR) technique that is used to inhibit overactive muscles. In simple terms, foam rolling is a self-massage to relieve muscle tension and release trigger points.

The body’s soft tissue is comprised of not only muscles, tendons, and ligaments, but also a very thick and large web of connective tissue called fascia. This soft tissue can sometimes get irritated and adhere together, either from direct trauma, repetitive stress, or even postural imbalance.

Once an area stiffens up from these adhesions, your body’s range of motion will start to diminish. Not only can you feel stiff, sore and achy, but this stress and stiffness can increase the risk of injuries.

By foam rolling regularly, you can work out these adhesions to help improve the quality of your tissues. This improved tissue quality can increase your performance in athletic endeavors, help reduce pain from any bad postural habits and reduce injury risk.

Foam rollers are a quick and easy tool that can be used on a daily basis. Rolling out major muscle groups is a great way to start a workout because it helps warm up the tissues, or it can be effective at the end of your workout because it will help increase flexibility of an area that’s already warm from exercise.

The simple how-to of foam rolling

  • To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight.
  • You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. These painful spots are the areas that require the most attention.
  • You should slowly start to feel if an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area.
  • The goal is to restore healthy muscles – it is not a pain tolerance test.
  • You should spend anywhere from 30 seconds to 2 minutes on each muscle group you roll out, depending on how tight and restricted the tissue is in that area.

    The more often you use the roller, the easier it will get.

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Snatch
Performed as singles:
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 x 3 @ 80%

A2) Snatch Pull
4 x 3 @ 85%

Competition Class (9.30 – 11 am)

A) Gymnastics
For time:
15 Strict Handstand Push-ups
– Rest 1 min –
12 Strict Handstand Push-ups
– Rest 45 secs –
9 Strict Handstand Push-ups
– Rest 30 secs –
6 Strict Handstand Push-ups

B) Weightlifting

B1) Snatch
Performed as singles:
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 x 3 @ 80%

B2) Snatch Pull
4 x 3 @ 85%

C) Conditioning
21-15-9
Squat snatch (42.5/30 kg)
Chest to bar pull-up

Engine Work (8.30 – 9.30 am)

A) Conditioning
5 rounds for reps of:
1 minute: Sumo deadlift high pull (35/25 kg)
1 minute: Push press (35/25 kg)
1 minute: Rowing
1 minute: Rest

WEEKLY MINDSET FOCUS

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine