CrossFit South Rockland

Sunday, August 31, 2014

Day #36 Motivation




Home Page | Journal | 11 Easy Ways to be Better at CrossFit
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11 EASY WAYS TO BE BETTER AT CROSSFIT

posted by King Kong


There are a million things that you could do to to get better at CrossFit, here is a list of some of the easiest (and most effective) ways.


1. Have a rest days. This is #1 for a reason. If you’re training every day (especially lifting), you’re likely overtrained.


2. Never cherry pick your WODS. Crossfit is about being a well-rounded athlete. How can this happen if you always skip the things you don’t like?


3. Train with people better than you. This is the same as every other sport. Having people to chase means you’ll progress faster and be more motivated. Even if you’re the best in the gym, there is usually someone with specific strengths to challenge you on a particular workout.


4. Simply show up. There are a million reasons not to go to the gym, and unless it’s your rest day (or week), just get there! It’s amazing how easy it is when you get there.


5. Take rest weeks. How many times have you felt amazing and PR’d after coming back from a holiday? Stating the obvious, but you are over-trained (or under-recovered).


6. Break down other athlete’s techniques. Watch your training partners closely and tell them what you see. It never stops amazing me how many people can spot major flaws in others (but do the exact same thing). NB. This does not mean coach other athletes (unless you are a coach).


7. Aggressively mobilize for a better rack position. Just about everyone can use this tip. Crossfit is a game of efficiency, and how often do you hold front rack! In fact, mobilize everything that needs it.


8. You’re paying a lot for your coaches – use them! Their job is to help you improve. And if you think you know better, it might be time to head back to a Globo Gym!


9. Arrive prepared. Make sure you arrive prepared with all the gear you need. Lifting shoes, shin protection, wrist wraps, tape, etc.. (See our previous post on the most important things to have in your Crossfit gym bag)


10. Visualize what you are about to do. This goes for metcons as much as it does for the Olympic lifts. Mentally rehearse where you want to push hard, where you want to back off and get some recovery, etc.


11. Don’t take your training or yourself too seriously. Chances are that you’re not getting paid to do Crossfit, so you better be enjoying it!

Saturday, August 30, 2014

Day #35 Week #7 Loading TEAM Saturday


Warm up
800m run 

Skill
Split jerk

Partner WOD
12 minute pig pong
2 front squat + 1 split jerk

Friday, August 29, 2014

Day #34 Week #7 Loading


Warm up
Wall climbs
Pull over to support
Work the front lever

3x
Max L-sit

Skill 
Weighted dips

WOD
Weighted ring dips

5-5-5-3-3-3-1-1-1


Thursday, August 28, 2014

Day #33 Week #7 Loading



Warm up
Stone carry
Single arm strict press
Strict pull ups
Strict ring dips

Skill
Stone G2 shoulder

WOD
15 minute AMRAP
10 stone G2 shoulder
400m run

CFE
Warm up
5x
30:30 intervals
Air bike

WOD
20 minute AMRAP
Stone G2 shoulder 3-6-9-12-15…
Run 200m-400m-600m-800m-1000m…

Wednesday, August 27, 2014

Day #32 Week #7 Loading


Warm up  & Skill
Clean technique/ squat clean thruster

WOD
3 rounds of:
5 squat clean thrusters
10 burpees over the barbell
15 HSPU


Tuesday, August 26, 2014

Day #31 Week #7 Loading


Warm up   
2 minutes of double unders
Net climbs
P-bar complex
Strict TTB
GHD back ext
OHS

Skill
MB pull ups

WOD
4 rounds of:
400m MB run w/14 m/20
15 MB pull ups

CFE
Warm up
Loaded 1K run with plate w/25 m/45

WOD
20 minute AMRAP
200m MB run w/14 m/20
10 MB burpees w/14 m/20
10 MB dips w/14 m/20
10 MB pull ups w/14 m/20



Monday, August 25, 2014

Day #30 Week #7 Loading



Warm up  
1K run

Skill
Zercher carry

WOD

5 attempts at max weight 10m Zercher carry


Saturday, August 23, 2014

Day #28 Week #6 Speed TEAM Saturday


Warm up & skill
Ground to over head

Partner WOD
12 minute Ping pong
3 Ground to Overhead 155/95 (Masters 50+, 135/65)
5 Chest to Bar Pull Ups/Male, 5 Pull Ups/Female
10 Calorie Row

Friday, August 22, 2014

Day #27 Week #6 Speed


Warm up & Skill 
1K run
1K row

WOD
3x
-Max effort 400m run
-Max effort 500m row

Rest 3 minutes after each effort


Thursday, August 21, 2014

Day #25 Week #6 Speed



Warm up
2 minutes double unders
Broad jumps
Good mornings
OHS
TTR

Skill
Muscle ups

WOD
7x
30:30 intervals
-Box jumps w/24 m/30
-Muscle ups
-KBS w/53 m/70

CFE
Warm up
7x
30:30 air bike intervals

WOD
4x
1 minute work: 1 minute rest
-Box jumps w/24 m/30
-Muscle ups
-KBS w/53 m/70