1/20/21
North Industry – Home Workout View Public Whiteboard Warm-up 15 minutes 15 Jumping Jacks 15 Knee Pulls 15 Crab Walks 15 Dead Bugs 5 Sumo Walk Arounds Metcon Metcon (Time) 40-30-20-10 High Knees (each) American Swings Burpees Sit-ups30 MTC
1/20/2021 -HYPERTROPHY WEEK 3-
North Industry – CrossFit View Public Whiteboard Warm-up Snatch 1 (No Measure) 15-20 Burpees 20 Hip Glides 20 Leg Raises, Alternating 3-5 P1 Muscle Snatches 3-5 Snatch Grip Behind the Neck Strict Press 3-5 Over Head Squats 3-5 P2 Muscle Snatches 3-5 Snatch Grip Behind the Neck Push Press 3-5 Over Head Squats 3-5 P3
1/20/2021 -HYPERTROPHY WEEK 3- Read More »
1/19/21
North Industry – Home Workout View Public Whiteboard Warm-up 10 Minutes 3/3 Three Way Lunge/15 Jump Lunges 8 Toes to Hands/20 Bicycles 10/10 S. Leg Glute Bridge/20 Glute Bridges 1 min: Goblet Squat Stretch Strength 4×10/10 Pistols/S. Leg Squat to Chair Metcon Metcon (AMRAP – Reps) 3 Rounds 1:1 Jump Lunge Russian Swings
1/19/2021 -HYPERTROPHY WEEK 3-
North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 1 (No Measure) 1 Round 20 Shuttles, 50ft 75ft Spiderman 75ft Inch Worm 20 V-Ups 6 Lateral Shuffles 6 Carioka Strength Overhead Squat (3X8 @ Moderate Weight) Metcon Metcon (Time) 3 Rounds 50/40 Cal Row 25 Box Jumps 20 Burpees rest 2 minutes 30 MTC Mobility
1/19/2021 -HYPERTROPHY WEEK 3- Read More »
1/18/21
North Industry – Home Workout View Public Whiteboard Warm-up 10 minutes 6 S. Inch Worms 12 Spider-Man’s w/Rotation 18 Bicycles 21 Jumping Jacks Strength 4xDB Rows Metcon Metcon (AMRAP – Reps) AMRAP 15 10 DB C&J Rest 1 minute 20 DB Snatches Rest 1 minute 30 DB C&J Rest 1 minute 40 DB Snatches Rest
1/18/21 -HYPERTROPHY WEEK 3-
North Industry – CrossFit View Public Whiteboard Warm-up Weightlifting 1 (No Measure) 3 Rounds Barbell 20-15-10-5 5-10 Strict T2B 4 Shuttles, 75ft Strength Shoulder Press (4X10 @ 62-67%) 10 Strict pull-ups after each set Metcon Metcon (AMRAP – Reps) AMRAP 12 10 Thrusters (95/65) 15 Bent Over Rows Rest 1 minute Mobility Smash your T-Spine
1/18/21 -HYPERTROPHY WEEK 3- Read More »
1/16/21 -Team Conditioning-
North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 2 (No Measure) 1 Round 50ft Inch Worm 6 Carioka 75ft Spiderman 15 Good Mornings 30 Jumping Jacks 15 OHS 5 Lap Metcon Metcon (Time) Teams of 3 Row 2K 50 Partner Burpees 225 Sit-ups 50 Partner Burpees 2K Row30 MTC
1/16/21 -Team Conditioning- Read More »
Pursuing Improvements, Not Performance
Many fitness endeavors prioritize performance improvements. Weightlifting, Powerlifting, CrossFit, are a few that do this. There is a competitive side where you can actually go and compete in that sport. Being as strong or fast as possible is the goal. These programs create fitness no doubt, but prioritizing fitness gains and performance has a cost.
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Pursue Improvements, Not Performance
Smaller community and performance-based gyms, with coaches helping, teaching, guiding you, are newer to the fitness world, and many people don’t know how to navigate this new environment. The fitness industry of 10 years ago was mostly big gyms, lots of equipment, and group fitness classes where the instructor did the workout with you. Now
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1/15/2021 -Hypertrophy Week 2-
North Industry – CrossFit View Public Whiteboard Warm-up Lower Mobility 5 (No Measure) 10 Minutes 20 Spidermans 10/10 Lateral Bear Crawls 20 Jumping Jacks Strength Back Squat (Back Squat 5×12 @ 55-65%) Sumo Deadlift (Sumo Dead 3×10 @ 60-65%) Metcon Metcon (Time) 20-15-10 Dead Lifts (185/135) Lateral Hops (O&B)8 MTC RX Plus- 225/155 Mobility Smash
1/15/2021 -Hypertrophy Week 2- Read More »
