To elicit a training response it’s best to have the majority of your exercises as multi-joint movements as these require greater work by your body together with increased co-ordination and effort.
Today’s training was all about this!
Rowing/med ball cleans/wall balls/deadlifts and bench press.
The training stimulus will depend on strength and experience (skill)
We had a lady in for her first session today and she focused on good movement patterns and light loads as this is far more important than intensity initially. Some of our stronger more experienced members lifted heavy loads at a quick pace with good technique. Both types of athlete today would have received an appropriate training stimulus💪
Packed session at 6am this morning and great to see two of our founder members @greasonffc and @scrawnyvaughany in for a drop in👍
@j_dub377 making sure he has his after comp beers close at hand! An overall 2nd place in this event for Josh displays how far his strength and conditioning have come since taking up CrossFit👍
Such a great performance by @j_dub377 @harrisonsmith088 @abibbr and @johannahakkinen in Bristol and by @1347soph @asdmammabear_xfit and @robwy33 in Richmond.
Nice warm up for Josh as he and his team get ready for Tribal Clash next month.
Repost from @j_dub377 on Instagram: “By far my favourite workout from the weekend 30m tyre pull loaded with 40kg then 30m keg carry…” using @RepostRegramApp - By far my favourite workout from the weekend
30m tyre pull loaded with 40kg then 30m keg carry 50kg as many laps in 20 minutes
Enjoyed this one getting 2nd overall
@crossfitsunbury @superhuman_sport @crossfit
Olympic Lifting coach @fort_porter will be delivering a weightlifting workshop this Sunday at CrossFit Sunbury from 1-4pm.
This is open to members and non-members and is suitable for beginners and experienced lifters. You will go away with practical tips to enable you to perform the Olympic lifts with greater skill and proficiency. The cost is £40 for the 3 hours and the class is capped at 8 to ensure optimal coaching and learning.
Anyone from local gyms @crossfit_devils_path @newwave_crossfit @blitz.fit @crossfit2012uk who would like to attend please drop me a message.
Today’s workout is not for the faint of heart! It’s one that doesn’t look to hard on the board but it’s a devil!
Some excellent structural single arm strength work to begin with
15 mins with 30 secs between exercises: *DB press
*DB row (with opposite arm pushing on a parrallete to form a 3 point plank support)
*Turkish get up
This was followed by 5 rounds of the following; 20 min solid work at a high intensity✅
2 min window 21/18 Cal row into max reps TTB straight into a 2 min amrap of 10 dual KB deadlifts and 10 wall balls.
The work capacity of the members has improved so much and this coupled with their desire to improve their fitness and mechanics make tough sessions like this very achievable👊👊 #crossfit#workcapacity#fitness#strong#progress#functionaltraining#kettelbell#rower#aerobic#gymnastics#bodyweight#gymnastics#power#community#health