June/July Focus: Endurance!

Our CF & Intensity focus for June and July will be Endurance.  In CrossFit, this does not necessarily mean long, slow distance.  Rather it is simply the body’s ability to gather, process, and deliver oxygen.  I like to think of it as one’s ability to maintain an unsustainable pace longer than he or she was able to previously.  In addition to running, rowing, and movements that get the heart rate up quickly (such as kettlebell swings, Olympic Lifting, and Double Unders), you’ll find a lot of focus on midline stability in both programs to ensure that form does not break down under higher reps. (Static holds, GHD Work, Core & Posterior Chain work)

CrossFit’s strength training may bring in some higher rep schemes to work muscular endurance (stamina), and Intensity will add in more gymnastics strength and skill training during our endurance cycle as well.

Our Benchmark tests will include:  Tabata workouts for lowest reps, time trials for running and rowing, Filthy Fifty and Fight Gone Bad (Championship edition)

Clean Pulls

We practiced the Clean Pull on Monday – the Clean Pull is an essential movement to refine because if you aren’t able to get that bar weightless you will not make progress in your Olympic lifting. Thanks to Loris, Lindsay…

10 Down

Welcome to the blog for the Fearless Bootcamp! We’re excited to finally have this blog up and running so y’all can start keeping track of what the folks in the Bootcamp program have been up to. WOD (Workout of the…

Some Jerks…

… Push Jerks, that is. We worked on this explosive movement on Sunday, focusing on developing a sustained ability to generate power by completing sets across. It’s also a good time to highlight some shout-outs that didn’t get posted while…

8 Rounds

Saturday’s workout brought us back to basics. When doing a workout like this it’s a great opportunity to really focus on virtuosity — doing the common uncommonly well. Warmup Rolling Joint Prep Bodyweight Warmup WOD 8 rounds for time of:…

Snatch

On Friday we worked on the Snatch, focusing on technique and form. There was a lot of improvement from both senior and newer members alike. From there we hit the muscle-up — congrats to EJ for getting muscle ups on…