Let’s get some heavy weight lifted. Time to get strong! Having a big butt generally means power. You want a strong and powerful butt, don’t you?! Strength/Skill 6 x 5 @ +/- 85% of 1RM Deadlifts *2-3min rest… Read more »
I know, I know. Nobody is going to agree with me on wanting some cold but that’s why we have seasons, isn’t it? Strength/Skill EMOMx10 1 Heavy Pullup Then… MetCon 3 Rounds for Reps (1min each) Deadlifts… Read more »
Hip hinge. Deadlift. Swing. Same diff… Strength/Skill 20RM – 15RM – 10RM – 5RM Deadlifts *E3MOM Lift heavy. Be safe.
Brooke has been making big leaps in her skill work. Keep working at it and you’ll continue to grow as an athlete! MetCon For Time 10-1 Deadlifts (Heavy) *10 burpees between each set of DL (10 DL,… Read more »
Yay! Free Bootcamp at 10:30am at Burke! Just a reminder that FREE BOOTCAMP THIS WEEK IS AT 10:30AM AT BURKE HIGH SCHOOL TRACK AND NOT AT 10AM AT IRON HERO CROSSFIT. It’s at Burke. Yes, Burke. WL E2MOM x… Read more »
The hip hinge is something you’ll need no matter what your age or fitness level is. Get strong in the back of the body! Strength/Skill E3MOM to 20RM, then 15RM, then 10RM, then 5RM Deadlift Ooo! We make… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!