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Are you worried about the #doubleunders in today's workout 😬😥. See below for workout details... And remember that you will not get better at them unless you spend some time practicing!
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"Jewel in the Dark"
4 cycles
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In 5 minutes:
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400/500*/600m row
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Then max rounds with the remaining time
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40 Double Unders (Health: 80 singles)
12 bumper plate burpees (15/25*/45)
8 reverse lunge steps with plate overhead 4L/4R- (same)
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2 min rest between cycles. Start rounds where you left off (after row buy in).
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Scaling Guide: 5 - 8 rounds. About 2 min for the rows, then 1:30 per round after. Scale Up: Perform 100m of suitcase carry (53/70lb kb), at some point during the 2 min rest.
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Coaching Tips: You can start with a hard first row, but be aware that the best strategy is going to have a steady pace for all of the rounds. You'll want to be able to get right off the rower and go into the jump rope. Keep the back flat on bumper burpees by dropping your hips lower when you pick up the plate. Do the reverse lunges in place, alternate as desired. Make sure you keep track of your rounds and start where you left off from the previous round. -
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#HIIT #fitness  #workout #motivation #health #gym #fitlife #wod  #workoutmotivation  #metcon #coaching  #gymmemes #lift #thrivestry #thrivestrygymprogramming #gymprogram #crossfitprogramming #gymgoals #affiliateprogramming #crossfit #crossfitcoach
Are you worried about the #doubleunders  in today's workout 😬😥. See below for workout details... And remember that you will not get better at them unless you spend some time practicing! - "Jewel in the Dark" 4 cycles - In 5 minutes: - 400/500*/600m row - Then max rounds with the remaining time - 40 Double Unders (Health: 80 singles) 12 bumper plate burpees (15/25*/45) 8 reverse lunge steps with plate overhead 4L/4R- (same) - 2 min rest between cycles. Start rounds where you left off (after row buy in). - Scaling Guide: 5 - 8 rounds. About 2 min for the rows, then 1:30 per round after. Scale Up: Perform 100m of suitcase carry (53/70lb kb), at some point during the 2 min rest. - Coaching Tips: You can start with a hard first row, but be aware that the best strategy is going to have a steady pace for all of the rounds. You'll want to be able to get right off the rower and go into the jump rope. Keep the back flat on bumper burpees by dropping your hips lower when you pick up the plate. Do the reverse lunges in place, alternate as desired. Make sure you keep track of your rounds and start where you left off from the previous round. - - - - - - #HIIT  #fitness  #workout  #motivation  #health  #gym  #fitlife  #wod  #workoutmotivation  #metcon  #coaching  #gymmemes  #lift  #thrivestry  #thrivestrygymprogramming  #gymprogram  #crossfitprogramming  #gymgoals  #affiliateprogramming  #crossfit  #crossfitcoach 
#Repost @wtsprogramming with @get_repost
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Hoje damos as boas-vindas a mais um parceiro!

A partir de agora, o @crossfitpombal, conta com a WTS Fitness Programming na programação das aulas dos seus atletas.

Bons treinos! 💪

#wtsprogramming #weaktostrong #crossfitpombal #crossfit #crossfittraining #workout #coach #crossfitcoach #crossfitter #strength #weightlifting #health #healthy #fitness
@ondrejtencer squat clean + front squat complex 💪 Pošlite nám aj vaše videá alebo fotky do dm 😉 #momentumtrainingsystem #onlineprogramming #crossfitprogramming #crossfit #squatclean #frontsquat #weightlifting
Hoje damos as boas-vindas a mais um parceiro!

A partir de agora, o @crossfitpombal, conta com a WTS Fitness Programming na programação das aulas dos seus atletas.

Bons treinos! 💪

#wtsprogramming #weaktostrong #crossfitpombal #crossfit #crossfittraining #workout #coach #crossfitcoach #crossfitter #strength #weightlifting #health #healthy #fitness
#Repost @victor_crossfit_f15 with @get_repost
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Great gym complex by @piratesprogram ☠️
1 Strict Ring to Chest
1 Strict Muscle Up
1 Strict Ring Dips
2 Kipping M.U
2 Kipping R.Dips
Then, 1+1+1+3+3 etc... Until Failure.
Here set of 1-1-1-5-5

#crossfit #gymnastics #ringmuscleup #crossfitprogramming #fitness #malta #crossfitmalta #fit #fittest #crossfitf15 #crossfitcompetitor #crossfitters #crossfitgames #fitness #fit #fitnessmotivation #trainingday #wod #wodoftheday #athlete
#Repost  @victor_crossfit_f15 with @get_repost ・・・ Great gym complex by @piratesprogram ☠️ 1 Strict Ring to Chest 1 Strict Muscle Up 1 Strict Ring Dips 2 Kipping M.U 2 Kipping R.Dips Then, 1+1+1+3+3 etc... Until Failure. Here set of 1-1-1-5-5 #crossfit  #gymnastics  #ringmuscleup  #crossfitprogramming  #fitness  #malta  #crossfitmalta  #fit  #fittest  #crossfitf15  #crossfitcompetitor  #crossfitters  #crossfitgames  #fitness  #fit  #fitnessmotivation  #trainingday  #wod  #wodoftheday  #athlete 
In these 5 min AMRAP type workouts you need to push hard. Start fast and stay fast. Hold on with all you’ve got.
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#trainingprogram #workoutprogram #hwpo #hardworkpaysoff #crossfit #crossfitprogramming #crossfitprogram #crossfittraining #crossfituk #ukcrossfit #crossfittrainer #bfitprogramming
WOD
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Enjoy this simple but effective #running #workout start off fast and get in a groove. Test yourself and see how far you can get. Tag your training partner and see who can post the best score below
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#metconstrengthandconditioning #functionaltraining #getcoached #functionaltraining #pistol #pistolsquat #runningwod #crossfit #crossfittraining #crossfitprogramming #fitgram #crossfitgram #wodgram #instawod @wod.stagram @dailycfprogramming @crossfit #crossfitrunning #amrap #amrapworkout #amrapmentality #buildthebrand #buildingabrand #ivepaid #followers #getafterit #
WOD - Enjoy this simple but effective #running  #workout  start off fast and get in a groove. Test yourself and see how far you can get. Tag your training partner and see who can post the best score below - #metconstrengthandconditioning  #functionaltraining  #getcoached  #functionaltraining  #pistol  #pistolsquat  #runningwod  #crossfit  #crossfittraining  #crossfitprogramming  #fitgram  #crossfitgram  #wodgram  #instawod  @wod.stagram @dailycfprogramming @crossfit #crossfitrunning  #amrap  #amrapworkout  #amrapmentality  #buildthebrand  #buildingabrand  #ivepaid  #followers  #getafterit  #
Want to reach your goals, you need to create habits. - Creating habits will lead to long-lasting changes over time. - Do you know what habits you need to accomplish those goals?

For example, if your goal is looking a certain way, then the habits you need are 7-8 hours of sleep, preparing your meals, improving the quality of food, drinking enough water each day etc. 
Think about your goals and what habits you need to accomplish those goals. Write those habits down and figure out how you will establish them to help you reach your goals. 
#individualprogramming #crossfitprogramming #fitness #fitnesscoach #nutritioncoaches #nutritioncoaching #coachingnutrition #fitnessjourney
Want to reach your goals, you need to create habits. - Creating habits will lead to long-lasting changes over time. - Do you know what habits you need to accomplish those goals? For example, if your goal is looking a certain way, then the habits you need are 7-8 hours of sleep, preparing your meals, improving the quality of food, drinking enough water each day etc. Think about your goals and what habits you need to accomplish those goals. Write those habits down and figure out how you will establish them to help you reach your goals. #individualprogramming  #crossfitprogramming  #fitness  #fitnesscoach  #nutritioncoaches  #nutritioncoaching  #coachingnutrition  #fitnessjourney 
Workout of the Day, November 14, 2018

Workout 18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups 
Etc

#crossfit
#crossfitaffiliate
#crossfitprogramming
#affiliateprogramming
#crossfittraining
#crossfittrainers
#crossfitgym
#wod
#workoutoftheday
#dailyworkout
#fit
#fitness
#dothework
@crossfitgames
#hyperfitusa
#trainforthegames
Workout of the Day, November 14, 2018 Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups Etc #crossfit  #crossfitaffiliate  #crossfitprogramming  #affiliateprogramming  #crossfittraining  #crossfittrainers  #crossfitgym  #wod  #workoutoftheday  #dailyworkout  #fit  #fitness  #dothework  @crossfitgames #hyperfitusa  #trainforthegames 
We all have good times and bad. It is good to remember that, just like in the gym, the 'hard stuff' we go through makes us better in the long run. Make friends and build relationships during the fun times, and work together to overcome obstacles in the tough times. -
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#HIIT #fitness  #workout #motivation #health #gym #fitlife #wod  #workoutmotivation  #metcon #coaching  #gymmemes #lift #thrivestry #thrivestrygymprogramming #gymprogram #crossfitprogramming #gymgoals #affiliateprogramming #crossfit #crossfitcoach
We all have good times and bad. It is good to remember that, just like in the gym, the 'hard stuff' we go through makes us better in the long run. Make friends and build relationships during the fun times, and work together to overcome obstacles in the tough times. - - - - - - #HIIT  #fitness  #workout  #motivation  #health  #gym  #fitlife  #wod  #workoutmotivation  #metcon  #coaching  #gymmemes  #lift  #thrivestry  #thrivestrygymprogramming  #gymprogram  #crossfitprogramming  #gymgoals  #affiliateprogramming  #crossfit  #crossfitcoach 
RITE Accessory
11/14/18
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A) 3x100ft Double Overhead Carry
*DB or KB
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B) 3x100ft Farmers Carry
*DB or KB
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Tag a friend 👇
RITE Accessory 11/14/18 - A) 3x100ft Double Overhead Carry *DB or KB - B) 3x100ft Farmers Carry *DB or KB - Tag a friend 👇
Today’s poison with the coaching team @daine_bigdon_mitch @richydan @le.andro969 @lvieirafofis @markdav1d  showing that barbell is not a problem for them... give this one a try ... share your score with us! Can you beat our coach @daine_bigdon_mitch score of 6+1 at 100 kg? #eddiesmethod #youcantscalelife #workoutoftheday #workout #wod #crossfit #crossfitlondon #crossfitprogramming #crossfitprogram #hammersmith #hammertime #crossfithammersmith #personaltrainer #personaltraining #personaltraininglondon #crossfitwod #crossfitshepherdsbush
Today’s poison with the coaching team @daine_bigdon_mitch @richydan @le.andro969 @lvieirafofis @markdav1d showing that barbell is not a problem for them... give this one a try ... share your score with us! Can you beat our coach @daine_bigdon_mitch score of 6+1 at 100 kg? #eddiesmethod  #youcantscalelife  #workoutoftheday  #workout  #wod  #crossfit  #crossfitlondon  #crossfitprogramming  #crossfitprogram  #hammersmith  #hammertime  #crossfithammersmith  #personaltrainer  #personaltraining  #personaltraininglondon  #crossfitwod  #crossfitshepherdsbush 
First time from the floor in a while. Form refinement is paying off! No misses and feeling easier than usual.
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Top set of snatch doubles at 191lbs
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Finished the day with 2x6 Front Squats at 280lbs.
First time from the floor in a while. Form refinement is paying off! No misses and feeling easier than usual. - Top set of snatch doubles at 191lbs - Finished the day with 2x6 Front Squats at 280lbs.
Did you hear that Greg Glassman (Founder of CrossFit) regrets putting such a big emphasis on the #kipping version of the #pullup? Link in bio for article-We don't promote having people try to focus on trying to kip without learning how to do a strict pull up first, and we haven't for years. Have folks work on the strength and coordination to do a strict one first (it will make them better at both). -
If they only work on kipping from the beginning, they will be putting their shoulders at risk as well as really struggle with strict later on! #strictpullups #chinup -
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#thrivestry #thrivestrygymprogramming #gymprogram #crossfitprogramming #affiliateprogramming #fitness #crossfit  #workout #motivation #health #gym #fitfam #wod #training #fit #workoutmotivation #squats #metcon #coaching #olympiclifting #gymlife #gymmemes #lift
Did you hear that Greg Glassman (Founder of CrossFit) regrets putting such a big emphasis on the #kipping  version of the #pullup ? Link in bio for article-We don't promote having people try to focus on trying to kip without learning how to do a strict pull up first, and we haven't for years. Have folks work on the strength and coordination to do a strict one first (it will make them better at both). - If they only work on kipping from the beginning, they will be putting their shoulders at risk as well as really struggle with strict later on! #strictpullups  #chinup  - - - - - - #thrivestry  #thrivestrygymprogramming  #gymprogram  #crossfitprogramming  #affiliateprogramming  #fitness  #crossfit  #workout  #motivation  #health  #gym  #fitfam  #wod  #training  #fit  #workoutmotivation  #squats  #metcon  #coaching  #olympiclifting  #gymlife  #gymmemes  #lift 
Are you just there to monitor people and answer questions? Or are you there to educate and lead? Which one is better? Link in bio for full article
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#thrivestry #thrivestrygymprogramming #gymprogram #crossfitprogramming #affiliateprogramming #fitness #crossfit  #workout #motivation #health #gym #fitfam #wod #training #fit #workoutmotivation #squats #metcon #coaching #olympiclifting #gymlife #gymmemes #lift #librarian #professor
Aerobic endurance 
Amrap 10’
100 Burpees over The row
Remaining time Max meters row 
5’ Rest
Then 
For time
Same meters row of part A
100 Burpees over The row
 #crossfit #weightlifting #oldoinitrainer #muscle #crossfitbshock #crossfitlaspezia #crossfitman #crossfitgirls #nutrition #goodjob #myprogram #mywork #athlete #competitor #crossfitprogramming #blogger #like4like #followme #follow4follow #instagram #instagood #instalike #coach #personaltrainer #positive #buenaonda #buenavibra #fitnessmotivation #quelindotodo @kingsbox_ @xeniosusai @compexusa @nikemetconclub #estetica @teameagleproject @javincenzi @rapaleo115 @alessio_biradelli @rude_kindness
Aerobic endurance Amrap 10’ 100 Burpees over The row Remaining time Max meters row 5’ Rest Then For time Same meters row of part A 100 Burpees over The row #crossfit  #weightlifting  #oldoinitrainer  #muscle  #crossfitbshock  #crossfitlaspezia  #crossfitman  #crossfitgirls  #nutrition  #goodjob  #myprogram  #mywork  #athlete  #competitor  #crossfitprogramming  #blogger  #like4like  #followme  #follow4follow  #instagram  #instagood  #instalike  #coach  #personaltrainer  #positive  #buenaonda  #buenavibra  #fitnessmotivation  #quelindotodo  @kingsbox_ @xeniosusai @compexusa @nikemetconclub #estetica  @teameagleproject @javincenzi @rapaleo115 @alessio_biradelli @rude_kindness
• ᴡʜᴇɴ ʟɪғᴇ ᴋɴᴏᴄᴋs ʏᴏᴜ ᴅᴏᴡɴ • ... krabbel in den Schatten! 😂 
Dieses Gefühl nach einem Workout 🤢

Nach meinen Competitios merkt mein Körper nun erst was er getan hat. Überall zwickts es und daher eher Deload 😒(bis auf Weiteres)! Wielang braucht ihr so um nach ner Competition klarzukommen?
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ᴄᴏᴀᴄʜɪɴɢ | ᴘʀᴏɢʀᴀᴍᴍɪɴɢ | ᴇʀɴäʜʀᴜɴɢ
▶️ ᴡᴡᴡ.ғᴛʟsɢᴀʀᴀɢᴇ.ᴊɪᴍᴅᴏ.ᴄᴏᴍ ◀️
• ᴡʜᴇɴ ʟɪғᴇ ᴋɴᴏᴄᴋs ʏᴏᴜ ᴅᴏᴡɴ • ... krabbel in den Schatten! 😂 Dieses Gefühl nach einem Workout 🤢 Nach meinen Competitios merkt mein Körper nun erst was er getan hat. Überall zwickts es und daher eher Deload 😒(bis auf Weiteres)! Wielang braucht ihr so um nach ner Competition klarzukommen? . . . ᴄᴏᴀᴄʜɪɴɢ | ᴘʀᴏɢʀᴀᴍᴍɪɴɢ | ᴇʀɴäʜʀᴜɴɢ ▶️ ᴡᴡᴡ.ғᴛʟsɢᴀʀᴀɢᴇ.ᴊɪᴍᴅᴏ.ᴄᴏᴍ ◀️
Definitiv KEINE Ausnahme ! Ein Snatch fail bei 85 % Von meinem 1 RM 🙄 Eine Zeit Lang ( Und Das Ist noch nicht so Lange her ) hätte mich das wieder zum Verzweifeln gebracht ! Immer mit dem Gedanken :  Auf Instagram werden doch alle besser ! Da failed doch auch niemand !! 🤔 Ähm ja will halt keiner herzeigen wie er regelmäßig auf dem Hosenboden landet oder an den Ringen hängt wie ein unbeholfenes Äffchen #true #nichtallesgoldwasglänzt 🙆 Damit verbringen wir aber viel Zeit im Training und zwar jeder von uns . Failen aufstehen besser machen !!!( deshalb nennt es sich übrigens Training ! Könnten wir alles und würden jeden Tag Bestleistungen raushauen müssten wir uns nicht täglich den Hintern aufreisen 💁) Und wenn wir Glück haben kommt alle paar Wochen / Monate oder sogar Jahre eine Bestleistung bei raus , die wird dann natürlich auf Instagram gepostet 😂 Und darf man ja auch ! Man darf stolz sein ! Aber es gibt eben auch etwas ins dem Zeitraum zwischen den Bestleistungen 💯Also Leute ! Fazit für mich : Auch ein Training ohne Bestleistungen und ein Training mit Fails war ein gutes Training 😊 ich habe wieder was dazu gelernt und konnte meine Technik wieder ein klein wenig besser machen 💪🏻 Das gilt übrigens auch für alle Gymnastic Sachen . Wenn euer erster Muscle up klappt und beim nächsten Versuch wieder gar nicht ... Scheißt drauf das ist der ganz normale Lernprozess und bald klappt er immer öfter bleibt geduldig #trustintheprocess #wortzumsonntag #ähne #dienstag

#individualstrengthcoach #sarahklitzke #personaltraining #munich #münchen #crossfitprogramming 
#crossfit #weightlifting #crossfitgirls #crossfitcommunity #crossfitdeutschland #crossfitgermany #fitness  #krafttraining #training #trainhard #hardworkpaysoff #muskelaufbau #gewichtheben  #coach  #crossfitlifestyle #mehrrealitätaufinstagram
Definitiv KEINE Ausnahme ! Ein Snatch fail bei 85 % Von meinem 1 RM 🙄 Eine Zeit Lang ( Und Das Ist noch nicht so Lange her ) hätte mich das wieder zum Verzweifeln gebracht ! Immer mit dem Gedanken : Auf Instagram werden doch alle besser ! Da failed doch auch niemand !! 🤔 Ähm ja will halt keiner herzeigen wie er regelmäßig auf dem Hosenboden landet oder an den Ringen hängt wie ein unbeholfenes Äffchen #true  #nichtallesgoldwasglänzt  🙆 Damit verbringen wir aber viel Zeit im Training und zwar jeder von uns . Failen aufstehen besser machen !!!( deshalb nennt es sich übrigens Training ! Könnten wir alles und würden jeden Tag Bestleistungen raushauen müssten wir uns nicht täglich den Hintern aufreisen 💁) Und wenn wir Glück haben kommt alle paar Wochen / Monate oder sogar Jahre eine Bestleistung bei raus , die wird dann natürlich auf Instagram gepostet 😂 Und darf man ja auch ! Man darf stolz sein ! Aber es gibt eben auch etwas ins dem Zeitraum zwischen den Bestleistungen 💯Also Leute ! Fazit für mich : Auch ein Training ohne Bestleistungen und ein Training mit Fails war ein gutes Training 😊 ich habe wieder was dazu gelernt und konnte meine Technik wieder ein klein wenig besser machen 💪🏻 Das gilt übrigens auch für alle Gymnastic Sachen . Wenn euer erster Muscle up klappt und beim nächsten Versuch wieder gar nicht ... Scheißt drauf das ist der ganz normale Lernprozess und bald klappt er immer öfter bleibt geduldig #trustintheprocess  #wortzumsonntag  #ähne  #dienstag  #individualstrengthcoach  #sarahklitzke  #personaltraining  #munich  #münchen  #crossfitprogramming  #crossfit  #weightlifting  #crossfitgirls  #crossfitcommunity  #crossfitdeutschland  #crossfitgermany  #fitness  #krafttraining  #training  #trainhard  #hardworkpaysoff  #muskelaufbau  #gewichtheben  #coach  #crossfitlifestyle  #mehrrealitätaufinstagram 
Hänger med ”Dirty Diane” på lunchen 😅👊 #crossfitprogramming
I realized telling myself "next month we will move to 35kgs" was my way of wasting time so I moved on to 35kgs TODAY. I may never get back to 85kgs...but I'll try. #deadlifts .
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#noexcuses #justdoit #heretocreate #findyourgreatness #crossfit #crossfitprogramming #triathlontraining #swimbikerun #triathlon #olympicweightlifting #powerlift #powerlifts #girlswholift #belikeagirl #fitspiration #fitspo #fitstrongfast #finishstrong #forthewin #thesweatlife
WOD
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Here’s today’s workout, this one is designed to test your pulling and grip endurance. The more proficient of you should really push the pace on this workout and embrace the forearm pump 🔥
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These #wod s are just a taster, DM me for further details
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#getcoached #metconstrengthandconditioning #stopexercisingstarttraining #functionaltraining #functionalfitness #crossfit #crossfitprogramming #row #rowworkout #rowwod #deadlifts #deadliftsfordays #pullups #pullupwod #grip #gripstrength #weightliftingmotivation #fitgram #instafit #crossfitgram #instawod @instagramforbusiness @ivepaid #ivepaid #instatag @instagram @mk_mcmanus @wod.stagram @thewodapalooza @thewodlife @virusintl #🦎lifting
WOD - Here’s today’s workout, this one is designed to test your pulling and grip endurance. The more proficient of you should really push the pace on this workout and embrace the forearm pump 🔥 - These #wod  s are just a taster, DM me for further details - #getcoached  #metconstrengthandconditioning  #stopexercisingstarttraining  #functionaltraining  #functionalfitness  #crossfit  #crossfitprogramming  #row  #rowworkout  #rowwod  #deadlifts  #deadliftsfordays  #pullups  #pullupwod  #grip  #gripstrength  #weightliftingmotivation  #fitgram  #instafit  #crossfitgram  #instawod  @instagramforbusiness @ivepaid #ivepaid  #instatag  @instagram @mk_mcmanus @wod.stagram @thewodapalooza @thewodlife @virusintl #🦎lifting
Chippers are great. Learn to pace, learn to hold hon for dear life. Post your time in the comments👍 ————————————————————————————-
#trainingprogram #workoutprogram #hwpo #hardworkpaysoff #crossfit #crossfitprogramming #crossfitprogram #crossfittraining #crossfituk #ukcrossfit #crossfittrainer #bfitprogramming #assaultbike #burpees #boxjumps #dumbbellsnatch
L’allenamento per la resistenza segue ormai criteri scientifici.
La scientificità sta nel fatto che medici, fisiologi, teorici ed esperti hanno studiato le reazioni degli atleti agli stimoli allenanti e ne hanno analizzato i risultati traendone una teoria generale.
Una prestazione che richieda doti di resistenza è possibile non tanto e non solo dalla capacità che i sistemi organici cardiocircolatorio e respiratorio hanno di far affluire ossigeno ai muscoli, ma dalla capacità di questi ultimi di estrarre ossigeno dal torrente circolatorio e di utilizzarlo in maniera efficace per la produzione di energia.
Di conseguenza diventa importante allenare non solo le capacità organiche centrali, con sforzi 
prolungati a intensità moderate, ma anche e soprattutto effettuare sforzi specifici, vicini al modello di prestazione della competizione da preparare, con volumi meno elevati, ma con intensità più elevate.
Il compito principale del lavoro sulla resistenza diventa il miglioramento delle capacità ossidative del muscolo scheletrico, in quanto presupposto per un efficace aumento della 
capacità aerobica dell’organismo.
Tra le innumerevoli definizioni dell’allenamento sportivo si propende per quella che lo definisce 
come “un processo organizzato, guidato e controllato, basato su leggi scientifiche e su esperienze col quale si tende a migliorare nell’atleta le capacità di prestazione in vista di una performance per la quale tale processo è stato organizzato”.
Elemento essenziale diviene quello della programmazione, che consiste nella pianificazione del lavoro che si intende svolgere secondo opportuni e precisi momenti di carico e scarico, di costruzione e di realizzazione, per il raggiungimento degli obiettivi previsti. 📲 Info: 3701226142
📩 Mail: info@biagiodugo.it
🌐 www.biagiodugo.it
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#teamdugo #bioenergysystem #fitnessgirl #crossfit #crossfitgirl #crossfitman #inklifetattoo #athletescrossfit #diet #nutrition #supplements #bodybuilding #crossfitcompetitor #crossfitlife #crossfitters #tattoo #crossfitprogramming #healtyfood #tsunaminutrition #sponsor #weightlifting #powerlifting #preworkout #weightlifting #aerobicendurance #metabolicconditioning
L’allenamento per la resistenza segue ormai criteri scientifici. La scientificità sta nel fatto che medici, fisiologi, teorici ed esperti hanno studiato le reazioni degli atleti agli stimoli allenanti e ne hanno analizzato i risultati traendone una teoria generale. Una prestazione che richieda doti di resistenza è possibile non tanto e non solo dalla capacità che i sistemi organici cardiocircolatorio e respiratorio hanno di far affluire ossigeno ai muscoli, ma dalla capacità di questi ultimi di estrarre ossigeno dal torrente circolatorio e di utilizzarlo in maniera efficace per la produzione di energia. Di conseguenza diventa importante allenare non solo le capacità organiche centrali, con sforzi prolungati a intensità moderate, ma anche e soprattutto effettuare sforzi specifici, vicini al modello di prestazione della competizione da preparare, con volumi meno elevati, ma con intensità più elevate. Il compito principale del lavoro sulla resistenza diventa il miglioramento delle capacità ossidative del muscolo scheletrico, in quanto presupposto per un efficace aumento della capacità aerobica dell’organismo. Tra le innumerevoli definizioni dell’allenamento sportivo si propende per quella che lo definisce come “un processo organizzato, guidato e controllato, basato su leggi scientifiche e su esperienze col quale si tende a migliorare nell’atleta le capacità di prestazione in vista di una performance per la quale tale processo è stato organizzato”. Elemento essenziale diviene quello della programmazione, che consiste nella pianificazione del lavoro che si intende svolgere secondo opportuni e precisi momenti di carico e scarico, di costruzione e di realizzazione, per il raggiungimento degli obiettivi previsti. 📲 Info: 3701226142 📩 Mail: info@biagiodugo.it 🌐 www.biagiodugo.it . . #teamdugo  #bioenergysystem  #fitnessgirl  #crossfit  #crossfitgirl  #crossfitman  #inklifetattoo  #athletescrossfit  #diet  #nutrition  #supplements  #bodybuilding  #crossfitcompetitor  #crossfitlife  #crossfitters  #tattoo  #crossfitprogramming  #healtyfood  #tsunaminutrition  #sponsor  #weightlifting  #powerlifting  #preworkout  #weightlifting  #aerobicendurance  #metabolicconditioning 
Target 500 #burpees and I was at 580.... so...
Here's finishing an additional 20 burpees just to round it up to 600 #burpees achieved today 🔥🔥🔥 .
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#noexcuses #justdoit #heretocreate #findyourgreatness #crossfit #crossfitprogramming #triathlontraining #swimbikerun #triathlon #fitspiration #fitspo #fitstrongfast #finishstrong #forthewin #thesweatlife #queenofburpees #belikeagirl #metcon
SwoleWOD is now @ritestrength Accessory. Head over to the new page for programming moving forward.
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Still free, still will get you Swole 😉💪
SwoleWOD is now @ritestrength Accessory. Head over to the new page for programming moving forward. - Still free, still will get you Swole 😉💪
Another day of RITE Accessory
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Who loves free programming?
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RITE Accessory
11/13/18
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A) 3x10 Seated DB Press
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B) Accumulate 70 Band Pull Aparts
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C) Accumulate 70 Banded Face Pulls
Another day of RITE Accessory - Who loves free programming? - RITE Accessory 11/13/18 - A) 3x10 Seated DB Press - B) Accumulate 70 Band Pull Aparts - C) Accumulate 70 Banded Face Pulls
Well this was fun after a weekend of doing nothing ... do you do our workouts ? Tell us your times . Can you beat @daine_bigdon_mitch that got 9.29??? #eddiesmethod #youcantscalelife #workoutoftheday #workout #wod #crossfit #crossfitlondon #crossfitprogramming #crossfitprogram #hammersmith #hammertime #crossfithammersmith #personaltrainer #personaltraining #personaltraininglondon #crossfitwod #crossfitshepherdsbush
Are you nervous about accomplishing your goals during the holidays? 
This used to be one of my biggest problems because it was all or nothing, so I would bring my scale and track everything for the holidays because it made me feel better. 
This is ok, every once in a while but I was actually setting my self up for failure because I wasn't creating habits that are sustainable for the rest of my life. 
The holidays are about making memories and creating balance in your life to stay focused on your goals throughout the year. 
I like to teach clients about having a plan and practicing moderation. 
Some tips: - Establish a system now, that can make you aware of your intake and work on self-control. - Plan ahead.
On the actual holiday, I suggest not weighing your food and practicing the skill of eyeballing your nutrition, if you feel the need to track. - Choose foods that you will really enjoy. - Focus on lean meats and veggies throughout the day and save carbs and fats for desserts. 
Overall, enjoy your time with your loved ones and friends. 
Also, staying on track leading up to these events can take some of the stress away.

Have fun and get back on track the next day.
Are you nervous about accomplishing your goals during the holidays? This used to be one of my biggest problems because it was all or nothing, so I would bring my scale and track everything for the holidays because it made me feel better. This is ok, every once in a while but I was actually setting my self up for failure because I wasn't creating habits that are sustainable for the rest of my life. The holidays are about making memories and creating balance in your life to stay focused on your goals throughout the year. I like to teach clients about having a plan and practicing moderation. Some tips: - Establish a system now, that can make you aware of your intake and work on self-control. - Plan ahead. On the actual holiday, I suggest not weighing your food and practicing the skill of eyeballing your nutrition, if you feel the need to track. - Choose foods that you will really enjoy. - Focus on lean meats and veggies throughout the day and save carbs and fats for desserts. Overall, enjoy your time with your loved ones and friends. Also, staying on track leading up to these events can take some of the stress away. Have fun and get back on track the next day.
20 minutes to find a 3RM Strict Press and 3RM Push Press
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180lbs and 235lbs
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Hit this today after some Oly and both were PRs. Really happy with this as I really haven’t done too much pressing recently.
20 minutes to find a 3RM Strict Press and 3RM Push Press - 180lbs and 235lbs - Hit this today after some Oly and both were PRs. Really happy with this as I really haven’t done too much pressing recently.
At CFC we run an 8 week programming cycle. Members complete a series of benchmark tests at the start of the cycle, then they are retested at the end of the cycle to evaluate their progress. Today’s benchmark was a 1RM deadlift, here is @lukejamescameron  smashing out a new 205kg PB, alongside 90% of our members today. Well done everyone!!!
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#crossfit #crossfitweightlifting #crossfitmen #crossfitdad #crossfitlife #crossfitter #crossfitfamily #crossfitbox #crossfitcommunity #crossfittraining #crossfitprogramming #cfc #crossfitconditioning #narrabeen #northernbeaches #fitness #gym #local #northernbeacheslocal #northernbeachesfitness #fitdad #strengthandconditioning #deadlift #notyouraveragedad #ifthebaraintbendingyourejustpretending #benchmarking #results #testing #progress #progressnotperfection
At CFC we run an 8 week programming cycle. Members complete a series of benchmark tests at the start of the cycle, then they are retested at the end of the cycle to evaluate their progress. Today’s benchmark was a 1RM deadlift, here is @lukejamescameron smashing out a new 205kg PB, alongside 90% of our members today. Well done everyone!!! . . . #crossfit  #crossfitweightlifting  #crossfitmen  #crossfitdad  #crossfitlife  #crossfitter  #crossfitfamily  #crossfitbox  #crossfitcommunity  #crossfittraining  #crossfitprogramming  #cfc  #crossfitconditioning  #narrabeen  #northernbeaches  #fitness  #gym  #local  #northernbeacheslocal  #northernbeachesfitness  #fitdad  #strengthandconditioning  #deadlift  #notyouraveragedad  #ifthebaraintbendingyourejustpretending  #benchmarking  #results  #testing  #progress  #progressnotperfection 
Hooray for heavy barbells in metcons! We are doing "DT" (see below) in today's programming in honor of #veteransday and #remembranceday . Some people may not know that DT is the second #airforce hero workout first posted April 13, 2009 (the first one was "Griff"). ⠀
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.-"DT" (or the DB version)⠀
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5 rounds for time ⠀
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12 Deadlifts (75,105*,155) or 16 with DBs (20/35*/50lbs) ⠀
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9 hang power cleans (same) or 12 with DBs ⠀
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6 jerks (same) or 8 with DBs ⠀
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Scaling Guide: 6 - 14 min. About 2 min per round. Scale Up: “Heavy DT” (from the Games) 205/145lbs⠀
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Coaching Tips: The key on DT is to plan your rests intelligently.  For most, the best bet is to always drop with one rep left on deadlifts and hang power cleans even if you don't think you need to.  Then make sure your organized and prepared to do a big set of the next part.  The goal is to do the 6 jerks in a row every time and avoid any 'extra work' of picking up the barbell and getting it into position.  If you feel good after the jerks, try going right into your next set of DLs. ⠀
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#thrivestry #thrivestrygymprogramming #gymprogram #crossfitprogramming #affiliateprogramming #fitness #crossfit  #workout #motivation #health #gym #fitfam #wod #training #fit #workoutmotivation #squats #metcon #coaching #olympiclifting #gymlife #gymmemes #lift
Hooray for heavy barbells in metcons! We are doing "DT" (see below) in today's programming in honor of #veteransday  and #remembranceday  . Some people may not know that DT is the second #airforce  hero workout first posted April 13, 2009 (the first one was "Griff"). ⠀ -⠀ In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.-"DT" (or the DB version)⠀ - ⠀ 5 rounds for time ⠀ - ⠀ 12 Deadlifts (75,105*,155) or 16 with DBs (20/35*/50lbs) ⠀ - ⠀ 9 hang power cleans (same) or 12 with DBs ⠀ - ⠀ 6 jerks (same) or 8 with DBs ⠀ - ⠀ Scaling Guide: 6 - 14 min. About 2 min per round. Scale Up: “Heavy DT” (from the Games) 205/145lbs⠀ - ⠀ Coaching Tips: The key on DT is to plan your rests intelligently. For most, the best bet is to always drop with one rep left on deadlifts and hang power cleans even if you don't think you need to. Then make sure your organized and prepared to do a big set of the next part. The goal is to do the 6 jerks in a row every time and avoid any 'extra work' of picking up the barbell and getting it into position. If you feel good after the jerks, try going right into your next set of DLs. ⠀ - ⠀ -⠀ -⠀ -⠀ -⠀ #thrivestry  #thrivestrygymprogramming  #gymprogram  #crossfitprogramming  #affiliateprogramming  #fitness  #crossfit  #workout  #motivation  #health  #gym  #fitfam  #wod  #training  #fit  #workoutmotivation  #squats  #metcon  #coaching  #olympiclifting  #gymlife  #gymmemes  #lift 
To all my brothers and sisters out there that have served and/or are still serving, THANK YOU! 🇺🇸
To all my brothers and sisters out there that have served and/or are still serving, THANK YOU! 🇺🇸
Un atleta, lo lascio sempre libero di scegliere e di andare dove vuole. Lei è una di quelle, libera di fare ciò che vuole. Sapevo che sarebbe ritornata poiché, se un atleta decide di diventare forte, ha bisogno di alcuni parametri da non sottovalutare mai, parametri che non vengono mai presi in considerazione, questi parametri sono: 
ADATTAMENTI CARDIOCIRCOLATORI
- maggiore ampiezza delle cavità cardiache e forza di contrazione del cuore
- maggiore gittata sistolica
- minore FC a riposo
- maggiore irrorazione sanguinea di tutti gli apparati
- maggiore elasticità dei vasi sanguigni
- maggior numero di globuli rossi e volume di sangue
- migliore regolazione della distribuzione sanguinea
- maggiore vascolarizzazione muscolare (capillarizzazione)
- maggiore contenuto di ossigeno nel sangue
ADATTAMENTI NEUROMUSCOLARI
- maggiore capacità di assorbimento e utilizzazione di ossigeno grazie al maggiore contenuto 
di mioglobina muscolare
- migliore coordinazione dei movimenti con giusta decontrazione e contrazione dei muscoli 
agonisti e antagonisti
- maggiore ipertrofia e forza di impulso
- maggiore quantità di depositi energetici di ATP CP e glicogeno
- maggiore resistenza all’accumulo di lattato con aumento delle capacità tampone
- maggiore sensibilità ai ritmi di gara
ADATTAMENTI PSICOLOGICI
- maggiore attenzione
- maggiore quantità di esperienze e scelte di tattica di gara
- fiducia, sicurezza, conoscenza dei propri mezzi
- maggiore capacità mentale di sopportazione della fatica
ADATTAMETI RESPIRATORI
- maggiore forza della muscolatura respiratoria e maggiore economicità della funzione 
respiratoria
- aumento dei volumi polmonari statici e dinamici
- minore frequenza respiratoria a riposo
- maggiore gittata respiratori 📲 Info: 3701226142
📩 Mail: info@biagiodugo.it
🌐 www.biagiodugo.it
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#teamdugo #bioenergysystem #fitnessgirl #crossfit #crossfitgirl #crossfitman #inklifetattoo #athletescrossfit #diet #nutrition #supplements #bodybuilding #crossfitcompetitor #crossfitlife #crossfitters #tattoo #crossfitprogramming #healtyfood #tsunaminutrition #sponsor #weightlifting #powerlifting #preworkout #weightlifting #aerobicendurance #metabolicconditioning
Un atleta, lo lascio sempre libero di scegliere e di andare dove vuole. Lei è una di quelle, libera di fare ciò che vuole. Sapevo che sarebbe ritornata poiché, se un atleta decide di diventare forte, ha bisogno di alcuni parametri da non sottovalutare mai, parametri che non vengono mai presi in considerazione, questi parametri sono: ADATTAMENTI CARDIOCIRCOLATORI - maggiore ampiezza delle cavità cardiache e forza di contrazione del cuore - maggiore gittata sistolica - minore FC a riposo - maggiore irrorazione sanguinea di tutti gli apparati - maggiore elasticità dei vasi sanguigni - maggior numero di globuli rossi e volume di sangue - migliore regolazione della distribuzione sanguinea - maggiore vascolarizzazione muscolare (capillarizzazione) - maggiore contenuto di ossigeno nel sangue ADATTAMENTI NEUROMUSCOLARI - maggiore capacità di assorbimento e utilizzazione di ossigeno grazie al maggiore contenuto di mioglobina muscolare - migliore coordinazione dei movimenti con giusta decontrazione e contrazione dei muscoli agonisti e antagonisti - maggiore ipertrofia e forza di impulso - maggiore quantità di depositi energetici di ATP CP e glicogeno - maggiore resistenza all’accumulo di lattato con aumento delle capacità tampone - maggiore sensibilità ai ritmi di gara ADATTAMENTI PSICOLOGICI - maggiore attenzione - maggiore quantità di esperienze e scelte di tattica di gara - fiducia, sicurezza, conoscenza dei propri mezzi - maggiore capacità mentale di sopportazione della fatica ADATTAMETI RESPIRATORI - maggiore forza della muscolatura respiratoria e maggiore economicità della funzione respiratoria - aumento dei volumi polmonari statici e dinamici - minore frequenza respiratoria a riposo - maggiore gittata respiratori 📲 Info: 3701226142 📩 Mail: info@biagiodugo.it 🌐 www.biagiodugo.it . . #teamdugo  #bioenergysystem  #fitnessgirl  #crossfit  #crossfitgirl  #crossfitman  #inklifetattoo  #athletescrossfit  #diet  #nutrition  #supplements  #bodybuilding  #crossfitcompetitor  #crossfitlife  #crossfitters  #tattoo  #crossfitprogramming  #healtyfood  #tsunaminutrition  #sponsor  #weightlifting  #powerlifting  #preworkout  #weightlifting  #aerobicendurance  #metabolicconditioning 
*BALANCE*
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Here's a drill that I do to work on balance in the snatch and the clean. .
Power snatch, then continue to lower until you reach a full squat. .
2nd video is a heavier snatch after my balance drills.
*BALANCE* . . Here's a drill that I do to work on balance in the snatch and the clean. . Power snatch, then continue to lower until you reach a full squat. . 2nd video is a heavier snatch after my balance drills.
CIEĽ: Cieľom bude spraviť čo najviac kôl a opakovaní daných cvičení. Pracujte tak aby ste našli svoj potenciál pracovnej kapacity v tomto workoute. Deľte sety podľa potreby.
POZNÁMKA: Kalkulujte so silami a premyslite si dopredu vaše silné a slabé stránky a zohľadnite tieto informácie vo workoute.
SÚSTREDENIE: Okrem samotného nastavenia tempa pre tento workout bude dôležité aby ste sa pohybovali efektívne, aby ste nestrácali energiu zlým prevedením cvičení a aby ste nestrácali zbytočne čas napríklad zlým rozložením equipmentu, zbytočným “cestovaním” za magnéziom, alebo príliš dlhými prestávkami. #momentumtrainingsystem #onlineprogramming #crossfitprogramming #jojoporubsky #crossfit #workout #amrap
CIEĽ: Cieľom bude spraviť čo najviac kôl a opakovaní daných cvičení. Pracujte tak aby ste našli svoj potenciál pracovnej kapacity v tomto workoute. Deľte sety podľa potreby. POZNÁMKA: Kalkulujte so silami a premyslite si dopredu vaše silné a slabé stránky a zohľadnite tieto informácie vo workoute. SÚSTREDENIE: Okrem samotného nastavenia tempa pre tento workout bude dôležité aby ste sa pohybovali efektívne, aby ste nestrácali energiu zlým prevedením cvičení a aby ste nestrácali zbytočne čas napríklad zlým rozložením equipmentu, zbytočným “cestovaním” za magnéziom, alebo príliš dlhými prestávkami. #momentumtrainingsystem  #onlineprogramming  #crossfitprogramming  #jojoporubsky  #crossfit  #workout  #amrap 
In “Secret of Russian Sport Fitness & Training” il Prof. Yessis anticipa in un passo del testo concetti che oggigiorno sono conosciuti nel CrossFit come Mixed Modality Training o come preferisco chiamarli io in tale contesto: Sport-Specific Strength. Yessis esemplifica alcuni metodi di allenamento della forza dei lottatori di Greco-Romana sovietici basati sulla combinazione, in finestre temporali di 3-4 minuti, di Squat con carichi submassimali e rovesciate/suplex con il wrestling dummy (il pupazzo da lotta) oppure combinazioni simili di Press e salite della corda.
Lo scopo era tanto semplice quanto scientifico. Preparare gli atleti ad essere capaci di esprimere forza massimale e submassimale in condizioni sport-specifiche. In condizioni di affaticamento neurale, metabolico e muscolare quindi. Nel CrossFit a ridosso di una competizione a me piace molto applicare questi concetti all’allenamento della Forza realizzando lungo le settimane che portano alla gara progressioni di carico lineari inserite in un contesto di EMOM alternato dove a Squat, Press o Stacco si abbina un movimento ginnico. 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️
Un esempio: 
12-16 Min EMOM
1st Min Back Squat 4 @ 75% 1RM
2nd Min Ring Muscle Ups 4-6 reps
In 12-16 min volume totale 24-32 reps @ 75%, 24-48 reps Ring Muscle Ups.
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️
Sebbene non sia di certo il modo ottimale per incrementare la Forza, è comunque un ottimo modo per mantenerla durante il periodo competitivo, focalizzandosi così sul miglioramento di altre abilità più sport-specifiche come la Strength Endurance e la Work Capacity
Per approfondire: Project Cross Athlete oppure Secret of Russian Sport Fitness & Training…se lo trovate ancora e a buon mercato…

#teamriccaldi #projectcrossathlete #crossfit #crossfitprogramming #contenuti #training #preparazioneatletica #strengthandconditioning
In “Secret of Russian Sport Fitness & Training” il Prof. Yessis anticipa in un passo del testo concetti che oggigiorno sono conosciuti nel CrossFit come Mixed Modality Training o come preferisco chiamarli io in tale contesto: Sport-Specific Strength. Yessis esemplifica alcuni metodi di allenamento della forza dei lottatori di Greco-Romana sovietici basati sulla combinazione, in finestre temporali di 3-4 minuti, di Squat con carichi submassimali e rovesciate/suplex con il wrestling dummy (il pupazzo da lotta) oppure combinazioni simili di Press e salite della corda. Lo scopo era tanto semplice quanto scientifico. Preparare gli atleti ad essere capaci di esprimere forza massimale e submassimale in condizioni sport-specifiche. In condizioni di affaticamento neurale, metabolico e muscolare quindi. Nel CrossFit a ridosso di una competizione a me piace molto applicare questi concetti all’allenamento della Forza realizzando lungo le settimane che portano alla gara progressioni di carico lineari inserite in un contesto di EMOM alternato dove a Squat, Press o Stacco si abbina un movimento ginnico. 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️ Un esempio: 12-16 Min EMOM 1st Min Back Squat 4 @ 75% 1RM 2nd Min Ring Muscle Ups 4-6 reps In 12-16 min volume totale 24-32 reps @ 75%, 24-48 reps Ring Muscle Ups. 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️ Sebbene non sia di certo il modo ottimale per incrementare la Forza, è comunque un ottimo modo per mantenerla durante il periodo competitivo, focalizzandosi così sul miglioramento di altre abilità più sport-specifiche come la Strength Endurance e la Work Capacity Per approfondire: Project Cross Athlete oppure Secret of Russian Sport Fitness & Training…se lo trovate ancora e a buon mercato… #teamriccaldi  #projectcrossathlete  #crossfit  #crossfitprogramming  #contenuti  #training  #preparazioneatletica  #strengthandconditioning 
Settimana 12 novembre - 17 novembre
#venkonwod 
#crossfitvenkon #crossfit #venkon #crossfitprogramming
I tend to use the runs as a bit of a recovery. Let me know how you do it.
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#trainingprogram #workoutprogram #hwpo #hardworkpaysoff #crossfit #crossfitprogramming #crossfitprogram #crossfittraining #crossfituk #ukcrossfit #crossfittrainer #bfitprogramming
Le evidenze scientifiche applicate al CrossFit stanno facendo il loro lavoro fisiologico creando tutti gli adattamenti che aspettavamo, senza equilibrare mai l'atleta con l'ambiente esterno, bensì i processi di supercompensazione lo hanno migliorato sotto tutti gli aspetti. Pensare che prima era difficile qualificarsi in una competizione di un certo livello, adesso sembra che la posta in gioco sia diversa! 
Il lavoro di oggi 12/11/18 prevede:

La ricerca di 1RM OHS FROM RACK ----- EMOM 20’
3 strict muscle up ring + 3 kip, se sono leggeri aggiungi va aggiunta vest 9/6 kg ----- Bisogna iniziare sempre senza aiuto, se le prime due rep senza aiuto non vengono fuori, significa che ancora non si è padroni della skill. Da qui faccio fare un accumulo di lavoro sul muscle up drill, lavoro con gli elastici, lavoro di inverted row in false grip e dip position, lavoro sull'addome etc. ----- Un lavoro ad incremento intensità e minor volume su DL, BP, BS, FS.
La scorsa settimana abbiamo lavoro un 5x3 all'80% DEADLIFT. Questa settimana ho inserito:
2+3+2+3+2@90%
Con rest di circa 1' ----- Un complex di weighlifting fino a fallimento con recupero di 1' ogni set, la settimana scorsa ho lavorato sull'80%
COMPLEX 85% 1 RM CJ
1 POWER CLEAN
1 HANG POWER CLEAN
1 POWER JERK
1 OHS ------ Da ripetere per 4 ROUND
20” Toes To Ring max speed
20” Assault Bike all out
20” Double Under max speed
20” Assault bike all out
Ad ogni esercizio il recupero è di 200 secondi.

Come ben si nota non c'è nessun WOD da eseguire, perché il lunedì è un giorno di starting nella programmazione che faccio fare per incremento della fase di carico settimanale. 
Raggiungendo il massimo picco due giorni a settimana! 
#bioenergysystem 
#waitingfallseries
#teamdugo 📲 Info: 3701226142
📩 Mail: info@biagiodugo.it
🌐 www.biagiodugo.it
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#teamdugo #bioenergysystem #fitnessgirl #crossfit #crossfitgirl #crossfitman #inklifetattoo #athletescrossfit #diet #nutrition #supplements #bodybuilding #crossfitcompetitor #crossfitlife #crossfitters #tattoo #crossfitprogramming #healtyfood #tsunaminutrition #sponsor #weightlifting #powerlifting #preworkout #weightlifting #aerobicendurance #metabolicconditioning
Le evidenze scientifiche applicate al CrossFit stanno facendo il loro lavoro fisiologico creando tutti gli adattamenti che aspettavamo, senza equilibrare mai l'atleta con l'ambiente esterno, bensì i processi di supercompensazione lo hanno migliorato sotto tutti gli aspetti. Pensare che prima era difficile qualificarsi in una competizione di un certo livello, adesso sembra che la posta in gioco sia diversa! Il lavoro di oggi 12/11/18 prevede: La ricerca di 1RM OHS FROM RACK ----- EMOM 20’ 3 strict muscle up ring + 3 kip, se sono leggeri aggiungi va aggiunta vest 9/6 kg ----- Bisogna iniziare sempre senza aiuto, se le prime due rep senza aiuto non vengono fuori, significa che ancora non si è padroni della skill. Da qui faccio fare un accumulo di lavoro sul muscle up drill, lavoro con gli elastici, lavoro di inverted row in false grip e dip position, lavoro sull'addome etc. ----- Un lavoro ad incremento intensità e minor volume su DL, BP, BS, FS. La scorsa settimana abbiamo lavoro un 5x3 all'80% DEADLIFT. Questa settimana ho inserito: 2+3+2+3+2@90% Con rest di circa 1' ----- Un complex di weighlifting fino a fallimento con recupero di 1' ogni set, la settimana scorsa ho lavorato sull'80% COMPLEX 85% 1 RM CJ 1 POWER CLEAN 1 HANG POWER CLEAN 1 POWER JERK 1 OHS ------ Da ripetere per 4 ROUND 20” Toes To Ring max speed 20” Assault Bike all out 20” Double Under max speed 20” Assault bike all out Ad ogni esercizio il recupero è di 200 secondi. Come ben si nota non c'è nessun WOD da eseguire, perché il lunedì è un giorno di starting nella programmazione che faccio fare per incremento della fase di carico settimanale. Raggiungendo il massimo picco due giorni a settimana! #bioenergysystem  #waitingfallseries  #teamdugo  📲 Info: 3701226142 📩 Mail: info@biagiodugo.it 🌐 www.biagiodugo.it . . #teamdugo  #bioenergysystem  #fitnessgirl  #crossfit  #crossfitgirl  #crossfitman  #inklifetattoo  #athletescrossfit  #diet  #nutrition  #supplements  #bodybuilding  #crossfitcompetitor  #crossfitlife  #crossfitters  #tattoo  #crossfitprogramming  #healtyfood  #tsunaminutrition  #sponsor  #weightlifting  #powerlifting  #preworkout  #weightlifting  #aerobicendurance  #metabolicconditioning 
Interesting question Coach P 🤔
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Let us know in the comments below!

#Repost @thelifeofcoachp with @get_repost
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Do you like to see the weeks programming ahead or do you like to keep the surprise for that day???
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📷 @donovanchinphoto - 
#crossfit #crossfitprogramming #membernovember @crossfit25 #wearecf25 #mastersleagueaustralia
Do you like to see the weeks programming ahead or do you like to keep the surprise for that day???
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📷 @donovanchinphoto - 
#crossfit #crossfitprogramming #membernovember @crossfit25 #wearecf25 #mastersleagueaustralia
Monday morning #run with these guys 🔥🔥🔥💪💪💪 Someone showed up and died... @yadanarshwesin - your friend 🤣🤣🤣 @lach_baniya @katie_the_monster .
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#noexcuses #justdoit #heretocreate #findyourgreatness #crossfit #crossfitprogramming #triathlontraining #swimbikerun #triathlon #fitspiration #fitspo #fitstrongfast #finishstrong #forthewin #thesweatlife #fitfam #fitslayqueens #fitcoach #fitclass #girlswhotri
Sometimes the simplest things work best. If in doubt, return to what you know works.
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Muscles grow primarily in response to overall tonnage (sets x reps x weight). Over a period of months and years, tonnage needs to increase (up to your maximum recoverable volume). Often those who can handle a prodigious amount of volume at 75-80% of their best weights end up being the biggest.
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5x12's, GVT, 8x8 routines...high volume, hard work.
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Strength and speed need intensity over volume. Quality over quantity. I remember reading (I think from the late Charlie Francis) "You can't train speed slowly."
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Singles, doubles and clusters (or high/low for speed), to name a few methods. Frequent practice with lots of rest.
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It doesn't need to be complicated. Just focused work, diligently applied. Hard to market that, and yet that's how the best do it.
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#theathletedivision #coach #coaching #coachdan #programming #strengthtraining #speed #hypertrophy #musclegain #CrossFit #CrossFitprogramming #strengthandconditioning #SandC #strengthandconditioningcoach #athlete #guyswholift #girlswholift #rugby #soccer #netball #rugbyleague #afl #deadlift #strength #conditioning #sportspecific #performance #health #fitness
Sometimes the simplest things work best. If in doubt, return to what you know works. ... Muscles grow primarily in response to overall tonnage (sets x reps x weight). Over a period of months and years, tonnage needs to increase (up to your maximum recoverable volume). Often those who can handle a prodigious amount of volume at 75-80% of their best weights end up being the biggest. ... 5x12's, GVT, 8x8 routines...high volume, hard work. ... Strength and speed need intensity over volume. Quality over quantity. I remember reading (I think from the late Charlie Francis) "You can't train speed slowly." ... Singles, doubles and clusters (or high/low for speed), to name a few methods. Frequent practice with lots of rest. ... It doesn't need to be complicated. Just focused work, diligently applied. Hard to market that, and yet that's how the best do it. ... #theathletedivision  #coach  #coaching  #coachdan  #programming  #strengthtraining  #speed  #hypertrophy  #musclegain  #CrossFit  #CrossFitprogramming  #strengthandconditioning  #SandC  #strengthandconditioningcoach  #athlete  #guyswholift  #girlswholift  #rugby  #soccer  #netball  #rugbyleague  #afl  #deadlift  #strength  #conditioning  #sportspecific  #performance  #health  #fitness 
Little gymnastics complex today:
6 sets
4 T2B
2 BMU
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Followed by ring dips and strict pulls ups and a metcon
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First metcon in probably 6 weeks... I didn’t miss you 🤢😂
Little gymnastics complex today: 6 sets 4 T2B 2 BMU - Followed by ring dips and strict pulls ups and a metcon - First metcon in probably 6 weeks... I didn’t miss you 🤢😂
Considering the idea of posting daily accessory work programming here
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This was something we initially planned to offer as a paid option when we finalized our programming offerings. Having second thoughts and thinking of just offering it up for free?
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Who would love to see some free daily accessory work programming? Quick and effective session to be preferably hit after your daily training. Work imbalances, stability, and build a little muscle along the way!
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If this is something that you enjoy, would likely add demo videos of the movements to the posts in the future
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Here is an example:
RITE Accessory
11/12/18
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A) 3x10 Box Negatives
*only add weight if you can control it the whole way down
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B) 3x10 Barbell Hip Thrusts
Considering the idea of posting daily accessory work programming here - This was something we initially planned to offer as a paid option when we finalized our programming offerings. Having second thoughts and thinking of just offering it up for free? - Who would love to see some free daily accessory work programming? Quick and effective session to be preferably hit after your daily training. Work imbalances, stability, and build a little muscle along the way! - If this is something that you enjoy, would likely add demo videos of the movements to the posts in the future - Here is an example: RITE Accessory 11/12/18 - A) 3x10 Box Negatives *only add weight if you can control it the whole way down - B) 3x10 Barbell Hip Thrusts
Could not be more proud of this 2 Eddiesmethod athletes competing in the European showdown. Amazing competition with athletes from all over the world . @lvieirafofis and @nabereu you guys are absolute stars!!! #eddiesmethod #youcantscalelife #workoutoftheday #workout #wod #crossfit #crossfitlondon #crossfitprogramming #crossfitprogram #hammersmith #hammertime #crossfithammersmith #personaltrainer #personaltraining #personaltraininglondon #crossfitwod #crossfitshepherdsbush
Could not be more proud of this 2 Eddiesmethod athletes competing in the European showdown. Amazing competition with athletes from all over the world . @lvieirafofis and @nabereu you guys are absolute stars!!! #eddiesmethod  #youcantscalelife  #workoutoftheday  #workout  #wod  #crossfit  #crossfitlondon  #crossfitprogramming  #crossfitprogram  #hammersmith  #hammertime  #crossfithammersmith  #personaltrainer  #personaltraining  #personaltraininglondon  #crossfitwod  #crossfitshepherdsbush 
Congratulations to Team Riccaldi athletes qualified to @fallseriesthrowdown 2018 
Cat.RX
@mattia_rossi90 
@michele91_ 
@marian_coachlupo 
@marv_ 
@giadacerpo 
@charliect87 
@giuliamoro16 
Cat. Scaled
@nicolafiorenza83 
@nicgiri 
@andrearusso94_ 
@angelikareyes

Cat. M35-39
@luigizazzeracf 
@elisa_vagnini 
Cat. M40-44
@domenicialdo 
Cat. M45-49
@angelo_angeluz 
@davidiavarone

Cat. Teen
@paolotarizzo 
Cat. Team
@fischetticlaudio 
@fatmatadorcas
@perlamitri 
@serena_revelli 
@iamorenomatani79 
@hermes_tomassini 
#teamriccaldi #projectcrossathlete #fallseriesthrowdown #crossfit #crossfitprogramming
Congratulations to Team Riccaldi athletes qualified to @fallseriesthrowdown 2018 Cat.RX @mattia_rossi90 @michele91_ @marian_coachlupo @marv_ @giadacerpo @charliect87 @giuliamoro16 Cat. Scaled @nicolafiorenza83 @nicgiri @andrearusso94_ @angelikareyes Cat. M35-39 @luigizazzeracf @elisa_vagnini Cat. M40-44 @domenicialdo Cat. M45-49 @angelo_angeluz @davidiavarone Cat. Teen @paolotarizzo Cat. Team @fischetticlaudio @fatmatadorcas @perlamitri @serena_revelli @iamorenomatani79 @hermes_tomassini #teamriccaldi  #projectcrossathlete  #fallseriesthrowdown  #crossfit  #crossfitprogramming 
Assim terminou a primeira competição, Promofit Games XIII, do @wilsonbenjamimfit , atleta @wtsprogramming , fora de #angola.
Uma prestação muito positiva deste atleta, cheia de pontos altos e também com alguns pontos a melhorar, que seguramente o vão fazer crescer ainda mais.
Parabéns pela tua prestação Wilson.

#promofitgames #promofitgamesxiii  #crossfit #wts #wtsprogramming #crossfitprogram #crossfitprogramming #fitnessprogram #fitnessprogramming #fitness #hongkong #angola #luanda #portugal #guernsey #builtbyluissa #crossfitcoimbra
Assim terminou a primeira competição, Promofit Games XIII, do @wilsonbenjamimfit , atleta @wtsprogramming , fora de #angola . Uma prestação muito positiva deste atleta, cheia de pontos altos e também com alguns pontos a melhorar, que seguramente o vão fazer crescer ainda mais. Parabéns pela tua prestação Wilson. #promofitgames  #promofitgamesxiii  #crossfit  #wts  #wtsprogramming  #crossfitprogram  #crossfitprogramming  #fitnessprogram  #fitnessprogramming  #fitness  #hongkong  #angola  #luanda  #portugal  #guernsey  #builtbyluissa  #crossfitcoimbra