We all know the importance of social media in both generating new clients and engaging your current gym members. And we also know how important visuals are in generating quality content. So while Facebook and Twitter get the most attention when it comes to social media, Instagram can also be a powerful tool in growing your Crossfit box. Here are some tips to help you best utilize this app:
- Accessibility- Make sure your website's home page contains a link to your Instagram page. Include it in either the header or footer of the page along with links to all of your gym's other social media outlets.
- Constant Variance- Your workouts are constantly varied (functional movement performance at a high intensity), and your Instagram should be as well. Use pictures and videos, workouts and down time, coaches and athletes. Give the people viewing your page a comprehensive view of your box.
- Inclusivity- Resist the urge to focus on the feats of your highest-level athletes. Not only is this not going to bring new clients through the door, it could even intimidate them and push them away. Make sure the focus is on all of your athletes. Use Instagram to celebrate accomplishments and achievements on all levels.
-Personality- Make it fun! Include some social events and goofing off to show that your box is about more than just training. Show people that members of your gym will get fit and have fun doing it.
Keep these points in mind when creating Instagram content, and keep following along for more ways to enhance your Crossfit gym's marketing strategies.
Sunday, December 29, 2013
Wednesday, December 5, 2012
12/6/12
Everyone is doing the same workout today. Focus on Speed and Power!
Move with good technique and set yourself up for a successful meet on Saturday!
Warmup
General Dynamic
Choice Shoulder Mobility
Choice Hip Mobiity
Strength:
Max Effort Power Snatch
Conditioning:
3 rounds: (Optional 4th round for 7:00 AM Group)
10 Back Squats
10 Burpees
10 heavy DB Snatches, alternating sides
Move with good technique and set yourself up for a successful meet on Saturday!
Warmup
General Dynamic
Choice Shoulder Mobility
Choice Hip Mobiity
Strength:
Max Effort Power Snatch
Conditioning:
3 rounds: (Optional 4th round for 7:00 AM Group)
10 Back Squats
10 Burpees
10 heavy DB Snatches, alternating sides
Wednesday, November 28, 2012
11/29/12
Apologies for the lack of a post the other day!
Today, same as two weeks ago, we are focusing on speed and quality of movement gearing up to race this weekend. Snatches and burpees are both very technical movements, so be mindful of your position as you move fast!
Fast pull under the bar on the snatches, and squeeze your butt on the burpees!
6:00 AM Group
Warmup:
General Dynamic
Choice Mobility- you know what you need to do!
Skill:
Practice Power Snatches
Conditioning:
On the minute for 14:00-
Odd minutes, 3 Power Snatches
Even minutes, 5 PERFECT Burpees
7:00 AM Group
Warmup:
General Dynamic
Spend a little extra time addressing mobility!
Strength/Conditioning:
On the minute for 20:00-
Odd minutes, 3 Power Snatches
Even minutes, 5 PERFECT Burpees
Today, same as two weeks ago, we are focusing on speed and quality of movement gearing up to race this weekend. Snatches and burpees are both very technical movements, so be mindful of your position as you move fast!
Fast pull under the bar on the snatches, and squeeze your butt on the burpees!
6:00 AM Group
Warmup:
General Dynamic
Choice Mobility- you know what you need to do!
Skill:
Practice Power Snatches
Conditioning:
On the minute for 14:00-
Odd minutes, 3 Power Snatches
Even minutes, 5 PERFECT Burpees
7:00 AM Group
Warmup:
General Dynamic
Spend a little extra time addressing mobility!
Strength/Conditioning:
On the minute for 20:00-
Odd minutes, 3 Power Snatches
Even minutes, 5 PERFECT Burpees
Sunday, November 25, 2012
11/26/12
Hope everyone enjoyed their break and is ready to get back to work!
Today is all about SPEED and POWER. Be fast but move clean!
6:00 AM Group
Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat
Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%
Conditioning-
3 rounds:
10 Hang Power Cleans
10 Goblet Squats, use a heavier weight than usual
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds
7:00 AM Group
Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat
Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%
Conditioning-
3 rounds:
10 Hang Power Cleans
10 Front Squats
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds
Today is all about SPEED and POWER. Be fast but move clean!
6:00 AM Group
Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat
Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%
Conditioning-
3 rounds:
10 Hang Power Cleans
10 Goblet Squats, use a heavier weight than usual
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds
7:00 AM Group
Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat
Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%
Conditioning-
3 rounds:
10 Hang Power Cleans
10 Front Squats
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds
Sunday, November 18, 2012
11/20/12
Great job this weekend! The first step on a long road.
Today we are just going to focus on two strength movements in our last session before break. When you are home, if you want conditioning workouts, go through the workouts we have done so far this year and choose one or two that you can do with the equipment you have. If you have access to a barbell and can get some squats, push presses, and cleans in that would be great too! Most importantly, STAY ON TOP OF YOUR MOBILITY!
Both Groups
Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Strength, Part 1:
Max Effort Back Squat
Strength, part 2:
Power Clean and Push Jerk, work up to a heavy single
Today we are just going to focus on two strength movements in our last session before break. When you are home, if you want conditioning workouts, go through the workouts we have done so far this year and choose one or two that you can do with the equipment you have. If you have access to a barbell and can get some squats, push presses, and cleans in that would be great too! Most importantly, STAY ON TOP OF YOUR MOBILITY!
Both Groups
Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Strength, Part 1:
Max Effort Back Squat
Strength, part 2:
Power Clean and Push Jerk, work up to a heavy single
Wednesday, November 14, 2012
11/15/12
As our first meet approaches, today is an opportunity to tune everything up for the weekend!
Squeeze your butt and get full extension on both your cleans and pullups! Keep your shoulders back!
Everyone has done a great job so far this year, let's keep up the good work!
Also check out the pullup and ring row videos from previous posts!
6:00 AM Group
Warmup:
General Dynamic
Shoulder Mobility
Hip Mobility
Strength/Skill:
Spend 10 minutes practicing cleans
Conditioning:
On the minute for 14:00
Odds- power clean, hang squat clean, power clean, hang squat clean
Evens- 5 PERFECT Pullups/Ring Rows
7:00 AM Group
Warmup:
General Dynamic
Plenty of mobility time- ADDRESS YOUR NEEDS
Strength/Conditioning:
On the minute for 20:00
Odds- power clean, hang squat clean, power clean, hang squat clean, use 65-70% of your 1rm clean
Evens- 5 PERFECT Pullups/Ring Rows
Squeeze your butt and get full extension on both your cleans and pullups! Keep your shoulders back!
Everyone has done a great job so far this year, let's keep up the good work!
Also check out the pullup and ring row videos from previous posts!
6:00 AM Group
Warmup:
General Dynamic
Shoulder Mobility
Hip Mobility
Strength/Skill:
Spend 10 minutes practicing cleans
Conditioning:
On the minute for 14:00
Odds- power clean, hang squat clean, power clean, hang squat clean
Evens- 5 PERFECT Pullups/Ring Rows
7:00 AM Group
Warmup:
General Dynamic
Plenty of mobility time- ADDRESS YOUR NEEDS
Strength/Conditioning:
On the minute for 20:00
Odds- power clean, hang squat clean, power clean, hang squat clean, use 65-70% of your 1rm clean
Evens- 5 PERFECT Pullups/Ring Rows
Monday, November 12, 2012
11/13/12
Great job on a tough workout yesterday!
Today we are really going to focus on technique and position!
Neutral spine, knees out, elbows/armpits forward!
Everyone is doing the same workout again, check out these videos to get prepped.
Warmup:
General Dynamic
Shoulder Mobility
Squat Prep
Strength:
Max Effort Push Press
Conditioning:
5:00 Dumbbell Snatch Test (see below)
Rest/Move to Nelson
5:00 with a partner, alternate wall walks. Watch your partner and give them technique feedback!
For the Dumbbell Snatch Test, we are looking for max reps in the 5:00 time domain, switching hands as needed. While it is labeled a test, the focus here is on technique!
You may do this with a barbell or a kettlebell based on coaches' approval.
Today we are really going to focus on technique and position!
Neutral spine, knees out, elbows/armpits forward!
Everyone is doing the same workout again, check out these videos to get prepped.
Warmup:
General Dynamic
Shoulder Mobility
Squat Prep
Strength:
Max Effort Push Press
Conditioning:
5:00 Dumbbell Snatch Test (see below)
Rest/Move to Nelson
5:00 with a partner, alternate wall walks. Watch your partner and give them technique feedback!
For the Dumbbell Snatch Test, we are looking for max reps in the 5:00 time domain, switching hands as needed. While it is labeled a test, the focus here is on technique!
You may do this with a barbell or a kettlebell based on coaches' approval.
Sunday, November 11, 2012
11/12/12
First meet of the season coming up Saturday! Let's make sure we are buckling down on mobility and recovery!
Today we are working on the same thing we focused on last week--- FULL EXTENSION. Make sure your butt is squeezed and you're at full extension when you start and finish your squats, and when you finish your burpees!
6:00 AM Group
Warmup:
General Dynamic
Hip Mobility
Ankle Smash
Squat Prep
Strength:
Dynamic Effort Back Squat-
7 sets of 3 reps at 70-75% on a 1:00 interval, focus on technique and speed!
Conditioning:
With a partner, in Nelson-
4 rounds-
Shuttle Run (Halfway down and back, all the way down and back)
25 Air Squats
Shuttle Run
10 Burpees
Rest while partner works
Today we are working on the same thing we focused on last week--- FULL EXTENSION. Make sure your butt is squeezed and you're at full extension when you start and finish your squats, and when you finish your burpees!
6:00 AM Group
Warmup:
General Dynamic
Hip Mobility
Ankle Smash
Squat Prep
Strength:
Dynamic Effort Back Squat-
7 sets of 3 reps at 70-75% on a 1:00 interval, focus on technique and speed!
Conditioning:
With a partner, in Nelson-
4 rounds-
Shuttle Run (Halfway down and back, all the way down and back)
25 Air Squats
Shuttle Run
10 Burpees
Rest while partner works
Wednesday, November 7, 2012
11/8/12
Great job so far through the first week of training! Keep up the positive attitude!
We are doing more technical movements today, so make sure you are tuned in to your position and technique!
Watch the videos below to get ready!
6:00 AM Group
Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep
Strength:
Hang Squat Clean, work up to a heavy single
Focus getting FULL EXTENSION and pulling all the way around!
Conditioning:
3 rounds-
5 Front Squats
10 Burpees (technique)
AMRAP Pullups/Ring Rows
Rest as needed (2-3 minutes between rounds)
7:00 AM Group
Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep
Strength:
Max Effort Hang Squat Clean
Focus getting FULL EXTENSION and pulling all the way around!
Conditioning:
4 rounds:
5 Front Squats
10 Unbroken Pullups/Ring Rows
10 Burpees
Rest 2-3 minutes between rounds
We are doing more technical movements today, so make sure you are tuned in to your position and technique!
Watch the videos below to get ready!
6:00 AM Group
Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep
Strength:
Hang Squat Clean, work up to a heavy single
Focus getting FULL EXTENSION and pulling all the way around!
Conditioning:
3 rounds-
5 Front Squats
10 Burpees (technique)
AMRAP Pullups/Ring Rows
Rest as needed (2-3 minutes between rounds)
7:00 AM Group
Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep
Strength:
Max Effort Hang Squat Clean
Focus getting FULL EXTENSION and pulling all the way around!
Conditioning:
4 rounds:
5 Front Squats
10 Unbroken Pullups/Ring Rows
10 Burpees
Rest 2-3 minutes between rounds
Monday, November 5, 2012
11/6/12
An AWESOME push press. Knees out, does a great job of getting his head through, and really works to rotate his armpits forward.
Great demo of FULL EXTENSION on a broad jump
6:00 Group
Warmup:
General Dynamic
Lax Ball in the shoulder
Squat Prep
Strength/Skill:
Spend 10:00 practicing behind the neck push press. Focus on elbows/armpits forward, and actively pulling the bar straight down onto your back.
Conditioning:
On the minute for 14:00-
Odds, 5 Push Press
Evens, 5 Broad Jumps (Girls 5 feet, guys 6 feet) Focus on FULL HIP EXTENSION
7:00 Group
Warmup:
General Dynamic
Lax Ball in the shoulder
Squat Prep
Strength/Conditioning:
On the minute for 20:00-
Odds, 5 Push Press (behind the neck if you can/want)
Evens, 5 Broad Jumps (Girls 5 feet, guys 6 feet) Focus on FULL EXTENSION
If time allows,
Practice Turkish Getups
Great demo of FULL EXTENSION on a broad jump
6:00 Group
Warmup:
General Dynamic
Lax Ball in the shoulder
Squat Prep
Strength/Skill:
Spend 10:00 practicing behind the neck push press. Focus on elbows/armpits forward, and actively pulling the bar straight down onto your back.
Conditioning:
On the minute for 14:00-
Odds, 5 Push Press
Evens, 5 Broad Jumps (Girls 5 feet, guys 6 feet) Focus on FULL HIP EXTENSION
7:00 Group
Warmup:
General Dynamic
Lax Ball in the shoulder
Squat Prep
Strength/Conditioning:
On the minute for 20:00-
Odds, 5 Push Press (behind the neck if you can/want)
Evens, 5 Broad Jumps (Girls 5 feet, guys 6 feet) Focus on FULL EXTENSION
If time allows,
Practice Turkish Getups
Sunday, November 4, 2012
11/5/12
The big theme this week is squeezing your butt and getting FULL EXTENSION. That means full extension at the top of the squat, squeezing your butt tight at the bottom of toes2bar/knees2elbows, and using your hips on dumbbell snatches!
6:00 AM Group
Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep
Strength:
Max Effort Back Squat, work up to a heavy single
Conditioning:
4 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest
7:05 Group
Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep
Strength:
Max Effort Back Squat, work up to a heavy single
Conditioning:
5 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest
6:00 AM Group
Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep
Strength:
Max Effort Back Squat, work up to a heavy single
Conditioning:
4 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest
7:05 Group
Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep
Strength:
Max Effort Back Squat, work up to a heavy single
Conditioning:
5 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest
Wednesday, October 31, 2012
11/1/12- WE OFFICIAL
And so it begins! Official start to the NESCAC season!
We are working on two big, complex movements today- Snatches, and Burpees
Remember, our focus is not moving more or moving faster but moving BETTER. We are working hard, but we are also working SMART.
6:00 AM Group
Warmup-
General Dynamic
Shoulder mobility- scapula and pec minor
Squat Prep
Strength/Skill-
Spend 10:00 working on snatch technique!
Conditioning-
On the minute for 16:00-
Odd minutes, 5 Power Snatches, reset between each rep
Even minutes, 5 PERFECT Burpees
After, if time permits-
Work with a partner on hollow holds!
7:00 Group
Warmup:
General Dynamic
Shoulder mobility- scapula and pec minor
Squat Prep
Strength/Conditioning:
On the Minute for 20:00-
Odd Minutes, 3 Power Snatches at ~70%, reset between each rep
Even minutes, 5 PERFECT burpees
After, if time permits-
Work with a partner on hollow holds!
We are working on two big, complex movements today- Snatches, and Burpees
Remember, our focus is not moving more or moving faster but moving BETTER. We are working hard, but we are also working SMART.
6:00 AM Group
Warmup-
General Dynamic
Shoulder mobility- scapula and pec minor
Squat Prep
Strength/Skill-
Spend 10:00 working on snatch technique!
Conditioning-
On the minute for 16:00-
Odd minutes, 5 Power Snatches, reset between each rep
Even minutes, 5 PERFECT Burpees
After, if time permits-
Work with a partner on hollow holds!
7:00 Group
Warmup:
General Dynamic
Shoulder mobility- scapula and pec minor
Squat Prep
Strength/Conditioning:
On the Minute for 20:00-
Odd Minutes, 3 Power Snatches at ~70%, reset between each rep
Even minutes, 5 PERFECT burpees
After, if time permits-
Work with a partner on hollow holds!
Monday, October 29, 2012
10/30/12
As of right now (Monday afternoon) TOMORROW MORNING IS STILL ON
I will get in touch with everyone if this changes!!!!!
Some hollow body food for thought for everyone
WICKED push jerk!
Its a longer video, but if you have the time check it out!! Hooray mobility!
6:05 Group
Warmup:
General Dynamic
Shoulder Mobility
Hip Extension work
Strength:
Push Jerk, work up to a heavy single
Conditioning:
4 rounds with a partner-
5 Push Press
10 Overhead Lunges (Guys 45# plate, girls 25# plate)
5 Push Jerks
10 Overhead Lunges
7:05 Group
Warmup:
General Dynamic
Shoulder Mobility
Hip Extension work
Strength:
Max Effort Push Jerk. You may go from behind the neck if mobility allows.
Conditioning:
4 rounds with a partner-
8 DB Push Press right arm
10 Overhead Lunges with DB in right arm
8 DB Push Press left arm
10 Overhead Lunges with DB in left arm
Rest while your partner works
I will get in touch with everyone if this changes!!!!!
Some hollow body food for thought for everyone
WICKED push jerk!
Its a longer video, but if you have the time check it out!! Hooray mobility!
6:05 Group
Warmup:
General Dynamic
Shoulder Mobility
Hip Extension work
Strength:
Push Jerk, work up to a heavy single
Conditioning:
4 rounds with a partner-
5 Push Press
10 Overhead Lunges (Guys 45# plate, girls 25# plate)
5 Push Jerks
10 Overhead Lunges
7:05 Group
Warmup:
General Dynamic
Shoulder Mobility
Hip Extension work
Strength:
Max Effort Push Jerk. You may go from behind the neck if mobility allows.
Conditioning:
4 rounds with a partner-
8 DB Push Press right arm
10 Overhead Lunges with DB in right arm
8 DB Push Press left arm
10 Overhead Lunges with DB in left arm
Rest while your partner works
Sunday, October 28, 2012
10/29/12
November 1st is right around the corner!
That means its time to start making sure all our ducks are in line in terms of recovery.
Make sure you are constantly addressing mobility, getting your protein in after workouts, and trying to get your sleep patterns in order.
6:00 AM Group
Warmup:
General Dynamic
Shoulder Mob
Hip Prep
Ankle Smash
Strength:
Dynamic Effort Front Squats- 10 sets of 2 reps on a 1:00 interval
Use 65-70% of your heavy single from last week
Conditioning:
4x
:30 Pullups/Ring Rows
:30 Rest
:30 Air Squats
:30 Rest
:30 Hang Power Cleans
:30 Rest
7:05 Group
Warmup:
General Dynamic
Shoulder Mob
Hip Prep
Ankle Smash
Strength:
Dynamic Effort Front Squats- 10 sets of 2 reps on a 1:00 interval
Use 65-70% of your heavy single from last week
Conditioning:
3 rounds-
30 Air Squats
AMRAP (-1) Pullups
2 Nelson laps, quick but MAINTAIN TECHNIQUE
Running Drills
That means its time to start making sure all our ducks are in line in terms of recovery.
Make sure you are constantly addressing mobility, getting your protein in after workouts, and trying to get your sleep patterns in order.
6:00 AM Group
Warmup:
General Dynamic
Shoulder Mob
Hip Prep
Ankle Smash
Strength:
Dynamic Effort Front Squats- 10 sets of 2 reps on a 1:00 interval
Use 65-70% of your heavy single from last week
Conditioning:
4x
:30 Pullups/Ring Rows
:30 Rest
:30 Air Squats
:30 Rest
:30 Hang Power Cleans
:30 Rest
7:05 Group
Warmup:
General Dynamic
Shoulder Mob
Hip Prep
Ankle Smash
Strength:
Dynamic Effort Front Squats- 10 sets of 2 reps on a 1:00 interval
Use 65-70% of your heavy single from last week
Conditioning:
3 rounds-
30 Air Squats
AMRAP (-1) Pullups
2 Nelson laps, quick but MAINTAIN TECHNIQUE
Running Drills
Wednesday, October 24, 2012
10/25/12 SNATCHES
We are going to be doing lots of SNATCHES. Check out the videos.
Just watch the first part of this one
Watch Rich Froning (on the right) in this one
6:05 Group
Warmup-
General Dynamic
Partner Internal Rotation Floss
Lax Ball Scapula
Squat Prep
Strength-
Learn the power snatch!
Conditioning-
8 Rounds:
:20 DB Snatch (Alternating arms by round)
:10 Rest
:20 Burpees
:10 Rest
7:05 Group
Warmup-
General Dynamic
Partner Internal Rotation Floss
Lax Ball Scapula
Choice Hip Mob
Strength-
Max Effort Power Snatch
Conditioning-
15-12-9-6-3
Power Snatches
Burpees
Just watch the first part of this one
Watch Rich Froning (on the right) in this one
6:05 Group
Warmup-
General Dynamic
Partner Internal Rotation Floss
Lax Ball Scapula
Squat Prep
Strength-
Learn the power snatch!
Conditioning-
8 Rounds:
:20 DB Snatch (Alternating arms by round)
:10 Rest
:20 Burpees
:10 Rest
7:05 Group
Warmup-
General Dynamic
Partner Internal Rotation Floss
Lax Ball Scapula
Choice Hip Mob
Strength-
Max Effort Power Snatch
Conditioning-
15-12-9-6-3
Power Snatches
Burpees
Monday, October 22, 2012
10/23/12
Great job yesterday! Let's keep up the good work and good attitude through the rest of the week!
Push Jerk!
Knees-to-Elbows and Toe-to-Bar!
6:05 Group
Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Strength:
Learn the Push Jerk!
Conditioning:
On the minute for 14:00-
Even Minutes, 10 Push Press
Odd Minutes, 5-7 Knees-to-Elbows
7:05 Group
Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Strength/Conditioning:
On the minute for 20:00-
Odd Minutes, 5 Push Jerks
Even Minutes, 5-7 Knees-to-Elbows
With the remaining time, work on a movement you have trouble with and/or do some mobility!
Push Jerk!
Knees-to-Elbows and Toe-to-Bar!
6:05 Group
Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Strength:
Learn the Push Jerk!
Conditioning:
On the minute for 14:00-
Even Minutes, 10 Push Press
Odd Minutes, 5-7 Knees-to-Elbows
7:05 Group
Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Strength/Conditioning:
On the minute for 20:00-
Odd Minutes, 5 Push Jerks
Even Minutes, 5-7 Knees-to-Elbows
With the remaining time, work on a movement you have trouble with and/or do some mobility!
Sunday, October 21, 2012
10/22/12
Time for another Nelson workout! Both groups are doing the same workout today!
Front Squats!
Brush up on your running technique!
Both Groups
Warmup:
Running Drills
Shoulder Mobility (for front rack!)
Squat Prep
Strength:
Max Effort Front Squat!
Conditioning:
5 rounds-
10 Burpees
20 Air Squats
Sprint a lap around Nelson
Rest 2:00
Front Squats!
Brush up on your running technique!
Both Groups
Warmup:
Running Drills
Shoulder Mobility (for front rack!)
Squat Prep
Strength:
Max Effort Front Squat!
Conditioning:
5 rounds-
10 Burpees
20 Air Squats
Sprint a lap around Nelson
Rest 2:00
Wednesday, October 17, 2012
10/18/12
With the first group, we are going to spend some time practicing kipping pullups.
With the second group, we are going to spend a bunch of time addressing mobility before getting into a workout that is a strength/conditioning hybrid.
6:00 AM Group
Warmup:
General Dynamic
Hip Ungluing
Shoulder Prep
Strength/Skill:
Kipping Pullup Practice!
Watch the video posted below!!!
If you can kip, do a few sets for max reps
Conditioning:
4 rounds-
:45 Power Cleans
:15 Rest
:45 Goblet Squats
:15 Rest
:45 Situps
:15 Rest
7:05 Group
Warmup:
General Dynamic
SERIOUS mobility session- address your nagging problems!!!
Workout:
On the Minute for 24:00,
Odd Minutes- 5 Power Cleans (if you go from the ground, drop and reset after each rep)
Even Minutes- 5-7 PERFECT pullups. If you did pullups Monday and want to do Toes2Bar today, you may
With the time remaining, work on a skill or movement you have trouble with!
With the second group, we are going to spend a bunch of time addressing mobility before getting into a workout that is a strength/conditioning hybrid.
6:00 AM Group
Warmup:
General Dynamic
Hip Ungluing
Shoulder Prep
Strength/Skill:
Kipping Pullup Practice!
Watch the video posted below!!!
If you can kip, do a few sets for max reps
Conditioning:
4 rounds-
:45 Power Cleans
:15 Rest
:45 Goblet Squats
:15 Rest
:45 Situps
:15 Rest
7:05 Group
Warmup:
General Dynamic
SERIOUS mobility session- address your nagging problems!!!
Workout:
On the Minute for 24:00,
Odd Minutes- 5 Power Cleans (if you go from the ground, drop and reset after each rep)
Even Minutes- 5-7 PERFECT pullups. If you did pullups Monday and want to do Toes2Bar today, you may
With the time remaining, work on a skill or movement you have trouble with!
Tuesday, October 16, 2012
10/17/12- BURPEES
Everyone is doing the same workout today!
Get pumped for some thrusters and burpees!
Follow the mobility homework I posted to prep for this!
Both Groups
Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Burpee Practice
Strength:
Max Effort Thruster!
Conditioning:
7 Minute Burpee Test
The name says it all!
Just keep moving!
Get pumped for some thrusters and burpees!
Follow the mobility homework I posted to prep for this!
Both Groups
Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Burpee Practice
Strength:
Max Effort Thruster!
Conditioning:
7 Minute Burpee Test
The name says it all!
Just keep moving!
Sunday, October 14, 2012
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