YOGA TONIGHT AT 6:30 PM!
On Monday, athletes will get their engines moving with a fast-paced multiple-set workout. Then, Tuesday is our barbell conditioning day where weight is light, calories are fast, but the time frame is short. Good luck! For the middle of the week on Wednesday, it’s all cardio as we fight through moderate distance running and rowing for four rounds. Bench and GHDs are on the menu for Thursday, where we play ping-pong back for two rounds and quick chippers. Friday is another climb down and back up the ladder that will attack every part of our body. Saturday’s partner workout is our Mayhem for Water event.
EVENTS:
Sat June 28th 11:45 AM - Nutrition Workshop
Sat July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center
Sun July 13th - Carolina Summer Games in Greenville, SC (sign up for with a partner to compete or just plan on coming down to cheer everyone on!)
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
Athletes will be performing deadlifts at 80% for 5x3. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and, when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed at the bottom of the deadlift).
For broad jumps, athletes will start from a standing position. Athletes should load the hips and then jump while throwing the arms for maximal momentum. Athletes should build in distance across sets. Warn athletes to jump only as far as they are confident that they can stick the landing (as some people will occasionally overjump their ability to land and fall on their back). The principle of pairing a strength movement with an explosive body weight movement that recruits similar muscle groups assists in strength gains and fast twitch muscle fiber recruitment. Substitute Kneeling Med Ball Throws for athletes who are not comfortable with jumping.
This is a moderate-duration monostructural workout focused on building aerobic capacity, pacing awareness, and mental stamina. The combo of a 400m run and high-calorie row will spike the heart rate and tax leg stamina and breathing. The goal is to maintain consistent round splits and avoid major drop-offs in output across the three rounds.This should feel like a steady grind. Breathing is elevated the whole time, and legs will start to burn in later rounds from repeated run/row turnover. Use the first 2 rounds to find your rhythm, and aim to match or slightly negative-split in round three.
Run: Whether you choose outside or Air Runner/TruForm, the pace should be moderate (75%) and only pushed if it doesn’t affect the athlete's ability to perform the bench press. Encourage athletes to focus on a consistent breathing pattern. Scale down the distance if athletes struggle to stay under 2:40. If unable to get outside or on an air runner, sub 20 shuttle runs where each rep is 25 feet down + 25 feet back (50 feet total). Athletes should NOT touch the ground on these reps today.
Row: Pacing should be moderately aggressive (80%) and consistent. The goal should be to keep each row under 2:40. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that the athlete can return in with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout. Athletes should try to recover by slowing down the final 2-3 calories.
STRENGTH:
5 sets
3 Deadlifts @80%
3 Broad Jumps
METCON:
Carolina Hogs
Freedom (RX'd)
3 Rounds
400m Run
40/32 Calorie Row
Independence
3 Rounds
400m Run
30/24 Calorie Row
Liberty
3 Rounds
300m Run
20/16 Calorie Row
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