Fitness

Move: Tuesday, February 25th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 20 sets of :40 ON/:20 OFF: Station 1 – Dog Sled Push Station 2 – Lateral Box Jump Station 3 – D-Ball Deadlift + Lap + Stand Station 4 – Rolling V-Ups Dog Sled Push use something that is reasonably heavy, but that you can grind through and push for 40 seconds. For the Lateral Box Jump step down to the other side each rep, so you are alternating directions each set, work as high as deemed fit. For the D-Ball, this drill it to get you practicing the technique to pick-up a heavy ball…Deadlift to the lap, sit into the Squat and re-grip the ball so it’s at your sternum/chest, and then stand to finish, then drop and repeat. Rolling V-Ups make sure you change directions each rep,…

Move: Monday, February 24th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 24 minute EMOTM: Station 1 – 5 Landmine Lumberjack Squats Station 2 – 20 Russian Medball Twists Station 3 – 5/side Lunge Hold Dumbbell Romanian Deadlift (1 Dumbbell) Station 4 – 10 Slider Hamstring Curls Reference last week for loading for the Lumberjack Squats. Medball Twists are 10 reps to each side, focus on holding a tight V position, knees straight, toes pointed. 2) Every 3:00 x 3 sets: 500/450m Row/Ski Or 1000/900m Bike Erg Or 1200/1100m Assault Bike Hit hard but maintainable efforts. Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

Move: Saturday, February 22nd, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps: 30 Dumbbell Box Step-ups 25/15 @ 24/20 30 Alternating Hang Dumbbell Snatch 25/15 30 Burpees Max Rope Sit-to-Stand This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP. Extra Work: 2) 12 minute AMRAP: 1 minute Belt Squat March 50ft Heavy Dog Sled Push Use loading on the marching that allows you to move the entire minute without stopping. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Move: Friday, February 21st, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10/side Kettlebell Suit Case Deadlift 20 Slider Mountain Climbers Scale as needed. AMRAP for quality, not speed. Load as heavy as deemed fit for the Kettlebell. 1b) 6:00 – 11:00 – Every 1:00 x 5 sets: 30 seconds Bike Erg Sprint Go hard and get after it. 1c) 11:00 – 16:00 – 5 minute AMRAP: 10 Alternating Dumbbell Plank Rows 10 Dumbbell Stiff Leg Deadlift Use the same load for both movements. Stiff Leg Deadlift is with a completely straight leg, a soft knee makes this movement a Romanian Deadlift. Those are two different things. 1d) 17:00 – 22:00 – Every 1:00 x 5 sets: 30 seconds Bike Erg Sprint Go hard and get after it. 2) 3 rounds of – 3 minute AMRAP – 1…

Concept Cardio: Thursday, February 20th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also…

Move: Wednesday, February 19th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 5-10/side Alternating Single Ring Row Hold Hip Taps You only need one ring for this. Hanging in the Ring Row position with both hands on the Rings, take one hand of and touch your hip area, then alternate to the other side. Increase the level of difficulty just like you would with a normal Ring Row by moving your feet. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 30 seconds of Slider Tuck Crunches Max Reps in 30 seconds. Work to keep your hips low and pull those knees in. 1c) 10:00 – 25:00 – Every 1:00 x 5 sets: Station 1 – 5/side Standing Single Arm Landmine Press Station 2 – 5-10 Stink Bugs Station 3 – 40 seconds…

Move: Tuesday, February 18th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 5-8 Burpee + Dumbbell Power Clean Perform a Burpee with Hands on the Dumbbells, jump to the Pull position and perform a Power Clean. Make sure you are focused on setting your back as you transition from the  Burpee to the Pull position. Pick a rep count that takes you no longer than 30-35 seconds to start. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 100ft Dual Kettlebell Front Rack Carry Loading should basically be dictated by what you can Clean. If you can Clean the Kettlebells you should be able to carry them 100ft. Make sure you’re in a true Kettlebell Front rack position to properly tax the trunk, knuckles should basically be touching and elbows should be…

Move: Monday, February 17th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 24 minute EMOTM: Station 1 – 10 Landmine Lumberjack Squats Station 2 – 5/leg Single Arm Overhead Box Step-ups Station 3 – 2-3/side Half Turkish Get-up Station 4 – 20 Sumo Stance Good Mornings Landmine Squats goal should be to work a little heavier than last week. For the Step-ups, 1 Leg on the Box, Opposing arms has Dumbbell Overhead, perform all 5 reps on 1 side, then switch to the other. For the Half Turkish Get-up we are performing just the Roll-to-Sit-up and then back down. Good Mornings should be done with no loading focusing on position. 2) 7 minute AMRAP: 21 Abmat Sit-ups 15 Box Jumps 24/20 9 Medball Squats 14/8 Scale as needed. Extra Work: 3) Single Leg Hip Thrusts w/Pause: 5 sets of 8/side Rest 90-120 seconds…

Move: Saturday, February 15th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 5 rounds AQAP: 10 Alternating Dumbbell Hang Power Snatch 25/15 10 Box Jumps 24/20 Scale as needed. Directly into…. 1b) 4 rounds AQAP: 10 Dumbbell Hang Power Clean 25/15 10 Dumbbell Floor Press 25/15 Scale as needed. Directly into… 1c) 3 rounds AQAP: 10 Dumbbell Front Squats 25/15 10 Burpee Lateral Hop Over Dumbbell Scale as needed. Directly into… 1d) 2 rounds AQAP: 20 Slam Balls 40/30 20 Alternating Lunges Scale as needed. Directly into… 1e) AQAP: 30 Dumbbell Thrusters 25/15 30 Ring Rows Scale as needed. Extra Work: 2) Farmer Carry: Establish a Heavy 50ft Unbroken Rest as needed. Use the Farmer’s Handles so you can build as heavy as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Move: Friday, February 14th, 2020

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) Every 2:30: x 8 sets: A – :30 second Wall Sit + 10-15 D-Ball Over the Shoulder + 5/side Kettlebell Suit-Case Deadlifts B – 500/450m Row or Ski Scale volume as needed. We want you getting around 30 seconds of rest on each interval. Alternate between A and B for the 8 sets. Pick loading you can maintain, and if you want build on as deemed fit. 2) Every 1:30 x 6 sets: 10 Tuck Jumps + 40 Heavy Rope Single-unders 15 Wall Balls 14/8 10 Knees-up Scale volume as needed so that you have enough rest to be able to maintain your output for all 6 sets. Extra Work: 3) Abmat Sit-ups w/Barbell Overhead: 5 sets of 10 Rest 90-120 seconds between sets. Start light and build as deemed fit….

Champlain Valley CrossFit 2019