November & December Focus: Olympic Weightlifting

It’s that time of year again folks: Oly Month! Whether you love it or hate it, our hope is that you will improve enough by the end of these two months that you love it, or love it even more.  We kickoff November by testing our Olympic Total.  After that, we will build our technique by starting with light weights and performing heavier volume of lighter percentages, along with various complexes and drilling positions.  As the two months progress, we will get progressively heavier and perform fewer reps, and fewer complexes.  At the end of the two months, we will test again and see how much progress everyone has made.

Intensity will be focusing on explosive hip power and advanced KB and DB movements so that they can get in on the fun too!

Oops!

Thursday morning got off to a rougher start than expected, with the 6 & 7 AM classes unintentionally doing 10 extra Knees to Elbows per round due to a typo on the whiteboard. Based on the scores from the morning…

Fun with a Run

We enjoyed the incredibly warm weather by adding some running to our Bootcamp workout on Wednesday. And just for fun we also did some Broad Jump Burpees. WOD As many rounds as possible in 20 minutes of: 400 m Run…

Enjoying the Weather

You know we have to take advantage of a 60-degree day, especially when it’s in February! So we rolled up the garage doors and went on a few 400 meter runs. Warmup Rolling Joint Prep Gymnastics Day 2 WOD 5…

Deadlifts and Broad Jumps

On Tuesday we welcomed Anthony P to Team Fearless. Other new members you may have met lately include Felicia, Kyle, James C, Monica, Adam, Tim H, Jarett, and Pat. Welcome aboard, y’all! Warmup Rolling Joint Prep Olympic Warmup – Clean…

2 X 12 Minutes

We focused on maintaining a steady, challenging pace in Tuesday’s Bootcamp, hitting two endurance-based workouts. Everyone did an awesome job keeping the intensity up with minimal rest periods. Nice job, gang! WOD 1 As many rounds as possible in 12…

Pullups and 6 Rounds

We worked on weighted Pullups on Monday – congrats to Lori N, who got her first unassisted pullup! Also, major shout-outs to Skinny Chris & Kate B who got engaged over the weekend, and Jeff M who welcomed his son…

Partner Work

On Monday, our Bootcamp tackled a partner-based workout, trying to get through a high volume of work as quickly as possible. After that, it was time for an alternating ladder of Kettlebell Swings & Dumbbell Thrusters. WOD 1 With a…

Overhead Squats

We worked on the Overhead Squat in Sunday’s CrossFit workout, heading up to a new 5-rep max. Then, it was time to play with Front Squats, Box Jumps and the Rowers. Warmup Rolling Joint Prep Olympic Warmup – Snatch Strength…

Bootcamp Gone Bad

On Sunday the Bootcamp crew tackled their version of a “Fight Gone Bad”. I’m not sure, but I think in some ways this one is harder than the one that the folks in our CrossFit program do! WOD 1 “Bootcamp…

Team Races

The Team workouts are a popular favorite with our Bootcamp, and on Saturday we got to let three teams of folks compete against each other… it was a lot of fun to witness! WOD “Team Races” 150 m Run with…