romanian deadlift

09 May 2018 - WOD

Join us for a night of bowling this Saturday 12 May from 6 pm at All Star Lanes, Stratford

Sign up via Team up today!

WORKOUT OF THE DAY

A) Strength

A1) Deadlift: 3 x 5

*Add 0-5kg based on how last week felt

A2) Bench press: 3 x 5

*Add 0-5kg based on how last week felt

B) Accessory

With a partner, alternate movements for 10 minutes:
8 Close-grip bench press
8 Pendlay rows
8 Romanian deadlift

*Heaviest loads you can perform unbroken

 

18 Apr 2018 – WOD

WORKOUT OF THE DAY

A) Strength

A1) Deadlift: 3 x 5
* Add 0-5kg based on how last week felt

A2) Bench press: 3 x 5
* Add 0-5kg based on how last week felt

B) Strength / Accessory

With a partner, alternate movements for 15 minutes:
12 Close-grip bench press
12 Pendlay rows
12 Romanian deadlift

* Heaviest loads you can perform unbroken
* If you performed this on 28th March, aim to increase loads

21 Jan 2018 – Introducing our Women's Only Class

Time to get on those strict gymnastics gainz, ladies!

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

Conditioning
2 rounds for max reps
3 minutes: Assault bike or rowing for calories
60 seconds: Rest
3 minutes: Dumbbell box step-overs (20 inches) 
60 seconds: Rest
3 minutes: Burpee pull-ups
60 seconds: Rest

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch push press + overhead squat: 4 x 3 + 3

A2) Heaving snatch balance + Snatch pull under: 4 x 3 + 3

A3) 3 Position snatch (Mid thigh, below the knee, floor): 5-7 sets

Women's Only Class (11 am – Noon)

A) Gymnastics Development
32 x 10 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

B1) Posterior Chain Development

3 Supersets, rest 2-3 minutes between sets:
6 Romanian deadlifts @ tempo 41X1 12
Weighted hip bridges @ tempo 41X1
24 Elevated lunges (12 per side)

B2) Mid/Upper Back Development
3 Supersets, rest 2-3 minutes between sets:
6 T-bar row @ tempo 41X1
12 Ring row @ tempo 41X1
24 Rear delt raise

C) 21-15-9
Dumbbell snatch
Burpee over the dumbbell

23 June 2017 – WOD

A) Strength

4 sets:
8 Romanian deadlift
– Rest 60 seconds –
8/8 Single arm strict press
– Rest 60 seconds –

B) Conditioning

2 rounds:
500m Row
20 Handstand Push-Ups
30 Kettlebell swings 24/16 kg

*Rest 2 minutes between rounds

Engine Work: Aerobic Capacity

A) Strength Endurance: Assault Bike
7 x 15 seconds @ max effort
* Rest 30 seconds between intervals

– Rest 10 minutes –

7 x 15 seconds @ max effort
* Rest 30 seconds between intervals

MOBILITY DRILL OF THE WEEK

08 June 2017 – Shout it Out Loud

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CrossFit is full of different skills for you to learn and strengths and techniques to develop. Lifting, rowing, running, gymnastics, understanding what your coaches are saying… Everything we do from the minute the class starts to the second we call "Time" at the end of the WOD requires some form of skill, strength, conditioning, and technique.

And the most important thing to do when learning any new skill(s) or developing your strength and conditioning is to celebrate your successes!

There are many ways to ‘succeed’ in CrossFit (this is by no means an exhaustive list):

The most obvious is a lifting PB: You’ve shifted more weight than you ever have in one of the power or olympic lifts. BOOM to the sauce.

Then, there are the benchmark PBs: You finished a WOD with a faster time or a higher score than you ever have before. All the high fives and chest bumps!

Similarly, we have the conditioning PBs: You PB’ed your 2km row, your 400 m run, or maybe even ran a mile without stopping for the first time. Wit woooooooooooo!

Next there are the gymnastics PBs: Hitting your first strict pull-up, push-up, muscle up etc. One step closer to Gymnastics Ninja Status!

Finally, there are the less obvious PBs, the technique PBs. These are the most difficult to quantify and yet, in my opinion, some of the most important. These milestones will eventually lead to the aforementioned benchmark, gymnastics, conditioning and lifting PBs. Whether it’s linking together five perfect butterfly pull-ups (that no longer look like you’re being electrocuted), or consistently getting under the bar in your squat snatch, they might not be “traditional” PBs, but believe me, they warrant a celebration just as much as adding 5 kg to your back squat. 

As you all know, our post-Strength Cycle Testing Week is coming up, which means you will have loads of opportunities to hit new PBs. When you hit a PB, we (your coaches, fellow athletes, family members, friends, significant others, co-workers, pet goldfish) want to hear about it!

Celebrating your success and being acknowledged by others makes you happy. Happiness reminds you that you’re enjoying what you do, enjoying what you do means that you’ll stick with it and keep improving! Furthermore, celebrating a new PB will give you a massive confidence boost that will encourage you to continue challenging yourself and try new things that you never thought possible. I have seen it happen many times where a member will get their first strict pull up and, with that added confidence, go on to push themselves a bit harder on the workout (whether in weight or in movement) and NAIL it.

So, when the coach is asking you for your scores to put up on the whiteboard, make sure you tell them it’s a PB, write it up on our PBs and Milestones board, do a celebratory dance, Shout It Out Loud. 

And just in case you didn’t get my song reference at the beginning, here’s a classic KISS track to brighten your day.


WORKOUT OF THE DAY

A) Strength

A1) Deadlift: 15 minutes to build to a heavy 2

A2) Alternating EMOM x 24
Minute 1: 10 Romainian deadlift
Minute 2: 10 Bench press
Minute 3: 10 Ring row
Minute 4: Rest

Guidelines for A2
– Barbell movements: Increase by 2.5 to 5kg from last week
– Gymnastics: Unbroken is the aim, scale as needed

B) Strength Accessory

3-5 Supersets:
8/8 Single arm dumbbell bench press
8/8 Single arm dumbbell row
45-60 second side plank, per side

MOBILITY DRILL OF THE WEEK

24 May 2017 – WOD

WORKOUT OF THE DAY

A) Strength

A1) Sumo deadlift: 15 minutes to build to a heavy 3

A2) For 16 minutes alternate between:
Minute 1: 10 Romanian deadlift
Minute 2: 10 Bench press
Minute 3: 10 Ring row
Minute 4: Rest

Guidelines for A2
– Barbell movements: For week 1 begin at 60% 1RM, aim to increase by 2.5 to 5kg per week
– Gymnastics: Unbroken is the aim, scale as needed

B) Bonus Work (If time allows)

3-5 Supersets

8/8 Single arm dumbbell bench press
8/8 Single arm dumbbell row
45-60 second side plank, per side

Strength In Balance

This week we begin a new cycle (as voted for by you guys) focusing on single leg bias. The aim of these classes will be to address common strength and mobility imbalances that lead to decreased athletic performance and increased risk of injury. If you regularly attend the Wednesday and Sunday sessions you can expect that by the end of the cycle to have improved (and more balanced) lower body strength and mobility of the hips, knees and ankles.

MOBILITY DRILL OF THE WEEK