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NEED TO WORK ON YOUR GYMNASTICS? COME IN TODAY.

WORKOUT OF THE DAY

SKILL

Gymnastics Quality

Do not rush through this.  Focus on tight positions and control through your upper back.  

3 sets of:

10 Kipping Swings

5 Kipping Leg Raises

3 Toes to Bar

***1 minute rest

OR

3 sets of:

10 Kipping Swings

5 Kipping Back Raise to Hips to Bar

3 Bar Muscle Ups

***1 minute rest

CONDITIONING

3 rounds for time of:

10 Burpee Box Jump Overs 24/20 inches

30 Double Unders

15 Dumbbell Shoulder to Overhead

30 Double Unders

20 SIt-Ups

***18 minute time cap

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LIAM’S CHOOSE YOUR OWN ADVENTURE SESH

Today’s workout is brought to you by the Errol Flynn

 

WORKOUT OF THE DAY

STRENGTH

Structural balance (lower body)

A. Single Leg Step Ups (front rack)

3×12 (6each leg)

B. Single Leg RDL’s

3×12 (6 each leg)

C. Superset 3 sets of:

20 Cossack Squats

30s balance on each leg with eyes closed

CHOOSE YOUR OWN ADVENTURE – MOBILITY OR CONDITIONING

Optional mobility:

Accumulate 1 minute Dead Hang

Accumulate 2 minutes in bottom of Squat

Couch stretch 2 minutes each leg

Wall squat with breathing

Wall straddle

Optional workout:

3 sets of:

3 minute AMRAP:

10 Jumping Lunges

5 Burpees

Rest 1 minute

TODAY’S WOD BROUGHT TO YOU BY REACE

Today’s WOD is proudly brought to you by Reace, makers of fine gentlemen’s hair gel.

WORKOUT OF THE DAY

STRENGTH

A. Power Cleans

3 x 3 @ 80%

– no TNG

B. Bench Press

3 x 6

CONDITIONING

For time:

1000m Row

10 S2OH 40/30kg

50 Double Under’s

10 S2OH

1000m Row

A LONG CHIPPER TO GET YOUR TEETH INTO

 

TODAY’S 9AM WORKSHOP WILL FOCUS ON THE JERK.  Come in and spend an hour with Reace and let him help you improve your Jerk technique.

WORKOUT OF THE DAY

CONDITIONING

A. For time:

1.2km Run

30 Hang Squat Cleans 30/20kg

10 Toes to Bar

30 Shoulder to Overhead 40/30kg

10 Toes to Bar

30 Deadlifts 50/40kg

10 Toes to Bar

1.2km Run

**35 minute cap

B. Let’s work on those Abs

3 rounds of:

60 Bicycle Kicks

1 minute Plank

30 Toe Touches

1 minute rest

 

CHOOSE YOUR OWN ADVENTURE THURSDAY

ACCESSORY WORK – WHAT IS IT?

A lot of what we do in CrossFit is explosive and uses multiple muscle groups. We get to move our bodies in ways that are different to our normal, and for the most part, sedentary lives.  This is part of what makes it such a great training methodology.

However, that intensity and extended range of movement can cause issues for us if our bodies are not primed for those types of movements.  Poor technique can also promote over compensation in the use of certain muscles, joints and ligaments, which can lead to imbalances and possible injuries.

So at GEO we incorporate a lot of Accessory movements into our programming.  These are exercises that are slowed down with a focus on moving mindfully and with good technique.  These are also movements which promote balance, stability, and control.  They  strengthen supportive muscles, ligaments and joints which may be by-passed when we are moving fast and using momentum in our normal workouts.

They are an essential part of our training which will not only protect you against injury but will also allow you to move better and progress faster.

WORKOUT OF THE DAY

STRENGTH/ACCESSORY WORK

A. Bench Press + Ring Row Super Set

5 rounds (not for time) of:

10 Bench Press

7 Ring Rows w/ 1 sec eccentric (downward motion)

*1 min Rest between rounds

B. 3 x 10 Lateral Raise

C. 3 x 10 Bicep Curl

CHOOSE YOUR OWN ADVENTURE

Depending on what your training week has been like so far, and also on how you are feeling, we are giving you the choice to either do some guided mobility with the Coaches, or you can do a quick conditioning piece to get your sweat on.

 

 

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