What Now? No more Strength?!

What Now? No more Strength?!

Upon finishing our 10-week strength program, we are faced with “what’s next?”  We’re thrilled with the results from everyone over these past weeks. With so many areas in CrossFit to focus on, we’ve decided to narrow it down into the next training cycle. Over the next 6 weeks we will focus on the massive category of gymnastics. Gymnastic movements are any type of body weight movements that doesn’t fall into the category of  typical “cardio” movements, aka “monostructural exercices”,like running, jump roping, swimming, biking, rowing, etc.

It wouldn’t make much sense to just throw a myriad of gymnastic movements at you in a short amount of time. We wouldn’t see any results if we did that! Instead, we’re narrowing the scope upon some of the hardest, and most difficult-to-master bodyweight skills in CrossFit. Expect to see pullup drills and exercises, inversions, parallettes, ropes, rings, and more. Sorry, no sit up skill sessions.

Why are gymnastic movements so important to us anyways? Gymnastics develop the body in so many ways. Body control is one of the most important skills to have in life, especially as we age. If we look at the 10 physical skills that we focus on in gymnastics, gymnastic movements improve each one to varying degrees. If we’re serious about our health, we should be setting goals to accomplish great things with our own body weight.

We hope you bring your “A” game these next six weeks. Also we encourage you to make a goal or two to shoot for during the next six weeks. If you have a love-hate relationship with the rope, then you better set your mind to conquer it! If you find yourself terrified of going upside down, embrace it and don’t let that fear hold you back. You will find many strengths and weaknesses (maybe one more than the other) by practicing these movements. With a little practice, you’re going to be much fitter 6 weeks from now.



Saturday, June 28, 2014

A. Press-1RM

Week 10 of 10

B: For Time: 9-15-21,,,,,,,,,,,,,

  • KB Swing
  • Box Step up with KB

Monday, June 30, 2014

A. Gymnastic: Pullup-5 x Max Strict Pull ups

  • Rx+ Weighted Vest
  • Rx Strict BW
  • Mod: Negatives or Horizontal Bar

Week 1 of 6

B. 12minute AMRAP:

  • 2 Deadlift (225/155)
  • 2 Wallball
  • 4,4
  • 6,6…
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