Why do we do Tempo Lifting?
Coach whats up with all the tempo lifting? Two simple reasons: To keep athletes from getting injured To make you really strong! Simple right? Tempo training is not just for the elite athlete or competitive athlete. It is for everyone. Athletes of all types all over the world use…
CrossFit Seven Cities - CrossFitWorkout of the dayMetcon (Time)21-15-9 Hang Power Snatch (95/65) Toes To Bar *Run 400m after each sets For time....
12.13.2017 Weightlifting Wednesday
Lift Box Back Squat (2x6@80%) *3 seconds down 2 seconds pause Drive up! Box Back Squat (2x4@85%) *3 seconds down 2 seconds pause Drive up! Ring Rows (15-15-15) Dumbbell Bench Press (12-12-12) *3 seconds down 2 second pause Drive up each rep!
Metcon (Time) EMOTM For 15 min (5 sets) Min 1 - Power Clean 8 reps (135/95) Min 2 - 7 Bar Over Burpees Min 3 - 35 Double Unders rest 2 min then... 3 Rounds 8 Power Cleans (135/95) 7 Bar Over Burpees 35 Double Unders For time...
Lift Shoulder Press (3-3-3-3-3) Work up to a heavy set of 3-reps. Workout of the day Metcon (Time) 4 Rounds 24 Air Squats 8 Clean and Jerks (135/95) For time... COMPARE To 07/10/2017
Can you out exercise a bad diet?
The truth... Here's something I learned the hard way... As a new Coach a few years back I was running a new CrossFit gym in Portsmouth Virginia where I coached athletes daily. While I saw really good results with some people, others didn't succeed the way they were hoping…
Today's workout: "Annie" (Time) 50-40-30-20-10 Double-unders Sit-ups For time... Rest 5 minutes then... Metcon (Time) 3 Rounds Run 400m 30 Wall Balls (20/14) For time.... For the time of this workout subtract the 5 minute rest and your "Annie" time.
Jack (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" Standards: Push Press (115/75) KBS (53/35) Box Jumps (24"/20")
12.06.2017 Weightlifting Wednesday
Weightlifting - Box Back Squat (4 x 6 @80%) The Box needs to put you upper thigh about 90 degrees. *These will be done with a tempo. Each rep will have a 3 second down 2 second pause on the box the an explosive drive up! - Strict Pull-ups (3…
Workout of the day: 20 min amrap 10 Push Jerk (135/95) 12 Burpees 10 Front Rack Lunges Enjoy this one, its a good one!!!!