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GW Performance – CrossFit

Warm-up

OHS Prep (No Measure)

PRE CLASS

Hip flexion on wall

Pigeon / external rotation on bench

Ankle flexion / extension

1 Round / 30 sec each

Childs pose

Rocking Frog

BB + Roller Thoracic Extension

Alternating Reverse Lunge + OH Reach

1 Round / 10 reps each

SA Childs Pose + External Rotation & Reach

Crossover 90/90

SA Overhead Lunge ES

Wall Squat

Assistance and Accessory

ALL: Metcon (No Measure)

Alternating Every 2:00 x 9 (18:00)

i) 5 Dip Power Snatch + 5 OHS (light / tech weight)

ii) 10 Pistols (or progression)

iii) 15 Ring Row

Weightlifting

ALL: Power Snatch (Every 30 sec: 24 x 1 )

Aim to have a heavier weight than Isabel

091116

By: 0

GW Performance – CrossFit

Warm-up

Oly Warm Up 2 (No Measure)

1 Round – 30 sec each

Inchworm

Broomstick OH Samson (ES)

Lats On Bench

Front Line Neural Floss (ES)

1 Round

Seated Mini Band Abduction x 15 ES

Pause Bulgarian x 5 ES

Pause Ring Row x 5

Snatch Press (light) x 10

2 Rounds

Squat x 5

Squat Jump x 3

DB Push Press x 5

DB Hold OH x 10 sec

Metcon

ALL: Metcon (3 Rounds for reps)

AEROBIC EFFORT

0:00 – 8:00

AMRAP

200m Run

15 Wall Balls

8:00 – 10:00

Rest

10:00 – 18:00

AMRAP

10 Lateral Burpee

10 Thrusters (42.5kg / 30kg)

10 Toes To Bar

18:00 – 20:00

Rest

20:00 – 28:00

AMRAP

20 Squats

10 Burpee Pull Ups

28:00 – 30:00

Rest

30:00 –

Run 1000m

081116

By: 0

GW Performance – CrossFit

Warm-up

Handstand warm-up (No Measure)

PRE CLASS

Trigger / Release:

BB Bicep Smash

Post-shoulder cap trigger (external & internal rotation)

______________________________________________________________________________

1 Round / 45sec each:

– Banded extended front rack

– Banded pec stretch

– Banded Lat stretch

2 Rounds:

– 20sec wrist flexion + 20sec wrist extension

– 30sec Plank hold (on hands)

– 10x Pull throughs (on bars)

– 30sec Support hold on rings

2 Rounds:

– 4x Lengths bear crawl

– 10x Burpees

– 20x Mountain climbers

Strength

ALL: Push Press (5 x 8 / Across)

Metcon

ALL: Metcon (Time)

4 Rounds for Time

60 Double Unders

30 H/R Push Ups

15 Deadlift (100kg / 70kg)

Scaling

DU – 2 x singles

PU – Band or box

DL – weight

071116

By: 0

GW Performance – CrossFit

Warm-up

General Warm Up 5 (No Measure)

PRE CLASS

Roll: everything

Trigger: feet, calf and upper traps

Mobility: glutes & adductors on wall

_________________________________

1 Round

Walking Knee Hug x 10m

Walking Samson x 10m

Inchworm x 10m

Spiderman x 10m

Table Top Bear Crawl x 10m

2 Rounds

2 x 10m Shuttle Run

5 Scap Pull Ups

5 Wall Squats

2 Rounds

2 x 10m Shuttle Run

5 Pull Ups / Banded Pull Ups

10 Lunge Jumps

Strength

FIT: Front Squat (4 x 8 / 20X0 / Across)

PERF: Front Squat (5 x 3 / 80% / Across)

Metcon

ALL: Metcon (AMRAP – Rounds and Reps)

With a partner

15:00 AMRAP

10 Front Rack Lunges (60kg / 40kg)

200m Row

Partner 1 must complete full round before Partner 2 starts.

Scale weight appropriately

051116

By: 0

GW Performance – CrossFit

Warm-up

FYF OG (No Measure)

PRE CLASS

Trigger – Shoulders & Hips

2 x Banded Hip Stretches

2 x Banded Shoulder Stretches

_________________________________

1 Round x 30s

Spiderman Lunge + Rotation (Alternate)

Couch Stretch ES

Frog Stretch

Shoulder Dislocates

2 Rounds

Wall Squats x 5

SL Hip Thrust x 5 ES

Cross-Over Reverse Fly x 10

Scap Pull-ups x 5

Banded Good Morning x 10

3-5mins Practice

Double Unders, Row Technique, Handstand Skills, Kipping, Muscle-ups, Pull-ups or Oly Skills

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

041116

By: 0

GW Performance – CrossFit

Warm-up

Clean 1 (No Measure)

PRE CLASS

Roll – ITB, Quads and Thoracic

Trigger – Glutes and TFL

_______________________________

1 Round x 30 – 60sec each:

Trigger SL Glute + Ext Rotation

Trigger Post Shoulder

Lateral Banded Samson

Banded Front Rack

1 Round:

SL RDL x 5 ES (use wall to square off)

SL Mini Band 3-Point Tap x 2 ES

Broomstick Dislocates x 10

Crossover SA Archer x 5 ES

SA OH Walking Lunge x 10 ES

Weightlifting

ALL: Clean and Jerk (Every 2:00 x 6)

Set 1 – 2+1 @ 65%

Set 2 – 2+1 @ 65%

Set 3 – 2+1 @ 70%

Set 4 – 2+1 @ 70%

Set 5 – 2+1 @ 75%

Set 6 – 2+1 @ 80%

Assistance and Accessory

ALL: Metcon (Weight)

Every 2:00 x 8 (Alternating)

i) 5 Pendlay Row + 5 Hang Power Clean + 5 Front Squat

ii) 10 Ring / Band Assisted Dips

Find & record heaviest weight but you must go unbroken

031116

By: 0

GW Performance – CrossFit

Warm-up

General Warm Up 4 (No Measure)

PRE CLASS

Roll: adductors with BB, calf/achilles

Trigger: pecs, glutes and TFL

Mobility: banded ankle flex, banded pigeon, standing banded tricep

_________________________________

1 Round / 30 sec each:

Cossaks

Dislocates

Deep Squat Hold

Roll to straddle

1 Round / 10 reps each:

GHD Hip Extensions

Goblet Squats

Box Jumps

Band Pull Aparts

Ring Rows

Cals on Assault Bike

Mountain Climbers (ES)

Gymnastics

FIT: 12:00 Pull Up Progressions A. (No Measure)

Complete for QUALITY

10 x T – W

10 x Crossover Pull Down

3 – 5 Eccentric Pull Ups

2 – 4 x 10 Banded Pull Ups

PERF: Strict Chest to Bar Pull Ups (EMOM: 10 x 30-60% of Max Reps)

Record total reps

Metcon

ALL: Metcon (Distance)

0:00 – 5:00

27 Push Ups

21 KB Swing (24 / 16kg)

AMRAP Row (metres)

5:00 – 10:00

Run 400m + rest remainder

10:00 – 15:00

21 Push Ups

15 KB Swing (24 / 16kg)

AMRAP Row (metres)

15:00 – 20:00

100 Double Unders + rest remainder

Scaling –

Push Ups : incline

KBS : weight

DU : 2 x singles

021116

By: 0

GW Performance – CrossFit

Warm-up

Gymnastics Prep 2 (No Measure)

Pre Class

Roll – Lats and Thoracic

Trigger – Traps, Pecs, Post Shoulder

Mobility – Banded Lats and Lying Pec Stretch

_______________________________

1 Round:

Broomstick Dislocates x 10

BB BTN Front Rack Stretch x 20 sec

KB Windmill x 5 ES

Crossover Reverse Fly x 10

Band Y Press x 10

4 x 30 sec / 30 sec:

DB Push Press

V-Ups

Gymnastics

FIT: Handstand Push-up Progressions

1. 30sec (raised feet) Plank Hold

2. 5-10x Single Leg Kick-ups

3. 6-8x Seated Dumbbell press

4. Rest 2-3min

PERF: Handstand Push-ups (EMOM: 10 x 30-60% Max Strict Reps)

Metcon

ALL: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Push Press (50kg / 35kg)

15 Toes To Bar

20 Wall Ball

011116

By: 0

GW Performance – CrossFit

Warm-up

Gymnastics Prep 1 (No Measure)

Pre Class

Roll – Lats and Thoracic

Trigger – Pecs, Traps, Post Delt

Banded Mobility – Lats/Obliques and Pecs

_______________________________

2 Rounds – 10 Reps Each

Broomstick Dislocates

Band Pull Apart

Crossover Archer (5 ES)

2 Rounds – 10 Reps Each

BB BTN Snatch Press

Push Up

Gymnastics Core / Shaping

3 Rounds 20 sec on / 20 sec off :

Floor L-sit

Metcon

FIT: Metcon (3 Rounds for reps)

0:00 – 4:00

AMRAP

3 C2B Pull Ups

6 Deadlift (100kg / 70kg)

9 Lateral Burpees

4:00 – 8:00

Rest

8:00-12:00

AMRAP

6 Pull Ups

9 Deadlift (80kg / 55g)

12 Lateral Burpees

12:00 – 16:00

Rest

16:00-20:00

AMRAP

9 Ring Rows

12 Deadlift (60kg / 40kg)

15 Lateral Burpees

PERF: Metcon (3 Rounds for reps)

0:00 – 4:00

AMRAP

3 Bar Muscle Ups

6 Power Clean (70kg / 50kg)

9 Lateral Burpees

4:00 – 8:00

Rest

8:00-12:00

AMRAP

6 C2B Pull Ups

9 Power Clean (60kg / 40kg)

12 Lateral Burpees

12:00 – 16:00

Rest

16:00-20:00

AMRAP

9 Pull Ups

12 Power Clean (50kg / 35kg)

15 Lateral Burpees

Maximise Performance With Easy Recovery Strategies

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We all pull up sore and tired from hard sessions in the gym. Unfortunately there isn’t a magic pill to save you from feeling the fatigue after you have crushed a solid session or week of training. However, there are few easy things you can do to help you recovery faster, allowing you to train harder every time you come in for a session, resulting in faster progression.

  1. Immediately post training session: You hear us harping on about this all the time and for good reason! Spending 5 – 10 minutes after each session to perform an adequate warm down goes a long way in your recovery process. It will assist in reducing your body temperature, reducing your heart rate back to resting, restoring blood flow to your entire body and calming your nervous system. This process can include a few simple methods including:
    • Steady State Aerobic Exercise: A great way to restore bloody flow to your entire body whilst providing a very low aerobic stimulus. This will not only help with immediate recovery after a workout but having a more efficient aerobic system will help you recovery after every workout!
    • Static and Dynamic Stretching: Stretching is a great way to promote blood flow necessary for adequate recovery and to relax your nervous system after a big training session.
    • Ice Bath Therapy: Although it can be a little uncomfortable to begin with, ice baths can reduce perceived fatigue and soreness which will make you feel better. If you feel better you are more likely to train better! If you train better you will achieve your goals faster!
  2. Once you leave the gym: Most of the time you are not in the gym, so the hours of the day you are not training you can use some simple techniques to help you be ready for the next day’s training session.
    • Eat: Definitely one of my favourite pastimes! Ensure you have a good quality meal within 90 minutes after your training session is vital to optimise the recovery process. Just like a car performs better with better quality fuel, so does your body. This combined with a healthy eating throughout the day will set you on a path for success. Side note: I get asked about protein supplements quite often. My answer is always to first try to get a good quality meal in before relying on a protein supplement. They are called ‘supplements’ for a reason. If however this is the only this you can get your hands on after a session then it is better than nothing and again try to consumer within 90 minutes after your session.
    • Drink water: Dehydration is one of the biggest factors in a lack of performance and ultimately lack of recovery. If you are dehydrated your system can’t run effectively with will reduce your capacity to recover and perform. Losing 2% of your body mass due to dehydration can have detrimental effects to your performance!
    • Sleep: It goes without saying that getting enough sleep and good quality sleep will improve your recovery rates. Sleep is where your body repairs itself the most. Ensure you have good sleeping strategies in place will have you feeling and performing better every day!

 

Recovery is just as important as the workout itself. These are simple but effective tools you can use to optimise your success in the gym and form good lifestyle habits. If you would like more information come and grab me in the gym or shoot me an email at mitch@gw-performance.com.

Recover hard,

Coach Mitch