Announcements
Hello Athletes,
Frog Grips. We all love them. At this point I’d guess about 80% of the grips in the gym are Frog Grips, which probably means there are 60–80 pairs floating around between athletes.
To help avoid mix-ups, please mark your grips somewhere with your initials (a marker works great). A few pairs have accidentally ended up in other people’s bags, and since they’re pretty pricey, a small label will help keep everyone’s gear where it belongs.
Also, I’ll be emptying the lost and found tomorrow. It’s currently kicking up quite a smell at the bottom of the cubbies.
With the CrossFit Open coming to a close, it’s time to build on what the last three weeks revealed about our fitness. For most of us, that means sharpening the areas that showed up as weaknesses.
Here’s what’s coming next in programming:
Back Squat Cycle (6 Weeks)
We’ll begin a new back squat cycle focused on leg endurance and positional strength. No 1RM testing yet, this is about building a stronger base.
40:00 EMOMs Are Back 😉
These longer EMOMs build work capacity, strength endurance, and movement consistency in patterns we see all the time in WODs.
Barbell Cycling Focus
We’ll be working specifically on Clean & Jerk cycling, building toward the classic benchmark workout “Grace” in about 5–6 weeks.
Speed Sumo Deadlifts
A perfect complement to back squats. These help develop posterior chain strength, and resilience in the back and knees.
Upper Body Pulling Strength
Expect progressions and volume aimed at improving Pull-Ups, Toes-to-Bar, Chest-to-Bar, and Muscle-Ups.
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (Time)
Teams of 2
– Alt Movements
16 Rounds for Time
10/8 Cal Machine
10 Double DB Hang Snatch [35/50lbs]
10 Box Jumps [20/24″]