Tag Archives forLB

3-3-3-3-3 front squat

Monday 8.8.11 Recovery/mobility, rehab & prehab (from ‘Cindy’ the weekend) A1: SMR on the rollers A2: DB ext rotations: 3×6-10 reps (light) @ 4131 A3: KB arm bar stretch (partner up and spot each other) B: 3-3-3-3-3 Front squat – Go heavy // rest 3min between working sets C: AMRAP double-under sets (unbroken) in 5 […]

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Don’t be a ‘Cherry-picker’…

1-1-1-1-1 Stop front squat (pause) Rest 5 min, then: Coach Rut’s 12 min Dumbbell Bear Every minute on the minute perform: 5 DB Deadlifts 5 DB Hang Power Cleans 5 DB Thrusters — (Loading = 45% of body weight) Post loads and results to BTWB Benny E hitting one of the Open WODs… Ben’s thoughts […]

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3-3-3-3-3 stop front squat

3-3-3-3-3 stop(pause) front squat Rest 5 min, then: 3 rounds for time: 25 push-ups (w hand release) 25 wall-ball Post loads and times to BTWB Lats week of the Whole30 – Yew! It’s been an interesting Whole30 this time around. I’ve learnt tonnes this time round (that I didn’t pick up in January either?) in […]

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5-5-5-5-5 stop front squats

5-5-5-5-5 Front squats These are stop squats. Don’t rest at the bottom and keep your core engaged. Pause at the bottom of the squat and hold a 2 count before rising. Then: For time: 30-20-10: Dumbbell Push Presses Knees-to-elbows Burpees Post loads and times to BTWB Nice way to start the day @ Adapt…

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1RM Zercher squat

1-1-1-1-1 Zercher squat Rest 5 min, then: 3 rounds: Max reps of BW Bench Press and Pull ups. No rest during set. Take rest as needed between sets. Post results to BTWB Whole30 Day 2 We created a quick little video last night of Becca making some Whole30 approved Laksa. Check it out below… If […]

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3-3-3-3-3 Back squat plus HSPUs and pull-ups

3-3-3-3-3 Back squat (25min) Then VOL training for HSPUs and pull-ups. Post back squat loads to BTWB Dad coaching future Games athlete: Madelyn… Recovery How's your recovery going? Do you feel good or are you feeling beat down and if so what are you going to do about it? Make sure you're getting enough sleep […]

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1-1-1-1-1 front squat

1-1-1-1-1 Front squat (25min) Rest 5 min, then: 3 rounds for time: 30 double unders, 400m farmers walk (20kgs) Sean: focus. But I'm not fit enough to start CrossFit… We talk to people all the time who think that you have to be at a certain level of fitness before you can start CrossFit. To […]

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