Month: April 2017

Strength Focus

3 sets of 5-8 reps of each
Dead Bug
Bird Dog

Technique Focus Work   –   Hang Power Clean

Workout

In teams of 2, alternating each movement, complete 10 rounds as a team.

10 Goblet Squats
4 burpees or 8 reverse lunges
10 step ups

Strength Focus

Farmer Carry’s/Suitcase Carry’s
Bulgarian Split Squats   5 x 8 each leg (scale to basic reverse lunge)

Workout

3 sets of:
200m run/walk
15 DB Thrusters
Rest 2 min

Goal: keep or beat your own time each round

Strength Focus

Barbell Sumo Deadlift   5 sets of 5 reps, progressively load
Push-up   5 sets of 5 reps

Workout

Every 3 minutes complete 3 rounds as outlined:

0-3 min
1 sumo DL
2 KB swings
3 Goblet Squats

3-6 min
2 sumo DL
4 KB swings
6 Goblet squats

6-9 min
3 sumo DL
6 KB swing
9 Goblet squats

9-12 min
4 sumo DL
8 KB swings
12 Goblet squats

 

This is a great article highlighting what is happening at CrossFit Gyms all over the globe.  If you follow CrossFit at all, there is certainly a growing trend towards encouraging anyone to walk through the doors of a CrossFit gym to see that anything is possible regardless of age, ability, or current health status.  Many of CrossFit’s social media posts are highlighting some incredible older adults and the progressions they are making with their trainers and coaches.

This article in the CrossFit Journal highlights how other gyms are working with their older adults, the process, the programs and the progressions they are using.

“Being sedentary in not good for anybody at any age, and for an elderly person, something as simple as standing up from the couch and walking to the next room over to make a meal, that can get their heart rate up and CrossFit is about being prepared for everyday life”  – William Lyman, CrossFit Megalodon

Check it out, I think some of it will sound familiar!  Click on the link below to read for yourself.

CrossFit Journal – Functional and Fit Over 50

 

Workout for Wednesday, October 17, 2018

 

Strength Focus

Foam Rolls Lats as a group

PVC Front Rack Squats as a group 1 set of 10 reps

Dumbbell Front Rack Squat 1 set of 8 reps (RPE 6/10)
Dumbbell Front Rack Squat 2 sets of 5 reps (RPE 7/10)
Dumbbell Front Rack Squat 2 set of 3 reps (RPE 8/10)

Alternate Squats with

Aviator Shoulder Raise 5 sets of 8 each arm (RPE 6-7/10)

Conditioning Workout

In partners, complete 20 rounds of:

3 KB Swings
2 KB Goblet Squats
1 KB Push Press

One partner works on the KB series, when they need a rest they had the KB off to their partner and complete the prescribe walk/run and rest.

 

 

 

 

 

 

 

This is a great article highlighting what is happening at CrossFit Gyms all over the place.  If you follow CrossFit at all, there is certainly a growing trend towards encouraging anyone to walk through the doors of a CrossFit gym and see that anything is possible reguardless of age, ability, or current health status.  Many of their social media posts are highlighting some incredible older adults and the progressions they are making with their trainers and coaches.

This article in the CrossFit Journal highlights how other gyms are working with their older adults and the process, the programs and the progressions they are using.

“Being sedentary in not good for anybody at any age, and for an elderly person, something as simple as standing up from the couch and walking to the next room over to make a meal, that can get their heart rate up and CrossFit is about being prepared for everyday life”  – William Lyman, CrossFit Megalodon

Check it out, I think some of it will sound familiar!  Click on the link below to read for yourself.

CrossFit Journal – Functional and Fit Over 50

Strength Focus:

4 sets of:
Deadlift   5 reps
Shoulder Press   5 reps
Step-ups   10 reps each leg

Workout:

In teams of 3, complete 5 rounds of:
150m row
10 push-press
(Rest)

Strength Focus:

5 Rounds of:
10 Step Ups (progressively load)
1 Length Prowler Push and Turn for next person – use high posts

Workout:

In teams of 2 complete 5 Rounds of:

2 laps of the gym (walk or run, partners must stay together and do 2 laps each)
24 KB swings (12 each, one works while the other rests)
10 Pull-ups or Ring Rows (5 each, one works while the other rests)

I just want to update everyone on a few things.

1. The gym has asked that everyone please wait until the 10:45am class start time before you begin your warm-up on any of the equipment.   This is particularity important on Mondays when the class start time overlaps with the Mom-and-Baby class.
2. Janet Meesters will be coaching this week on Wednesday April 12.
3. This weekend is Easter weekend and the gym has limited hours, therefore there will be no class on Monday April 17.
4. As you can see, I have finally set up a website / blog.  It is a work in progress, but my goal is to try and post our workout program for each class on a regular basis and to write about what we are doing in the program.  I may even like to tell some of our stories here as well.
5.  Rates for the class pass will be increasing as of June 1^st to $100 for a 10 class pass.  You can still purchase passes at the old price of $80 until June 1, 2017.
   
6. I have created a very short survey to help determine the best days and times to add to the class schedule.  If you could please take a moment to complete the survey to assist in programming, it would be greatly appreciated.  Here is the link to the survey: https://www.surveymonkey.com/r/BMW2XRL

I hope everyone has a great Easter weekend if I don’t get to see you this week.

 

Strength Focus

Sumo Deadlift 2 x 3
Sumo Deadlift High Pull 4 x 3

Workout

5 minute AMRAP, rest 1 min, repeat
2 Sumo Deadlift
4 Sumo Deadlift High Pull
6 Push-ups
8 Air Squats

Strength Focus

Squats 5 x 5   progressively load

Workout

Every 2 min for 30 min (3 rounds at each station) complete the following:

1. 5 Burpees or 10 Lunges
2. 6-8 Pull-ups or Ring Rows
3. 40 Sec bike at 7-8 RPE
4. DB row 6 reps/arm
5. Accumulate 40 sec plank hold