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!

Tabata!

Friday’s Bootcamp workout started with a Tabata. A Tabata consists of 20 seconds of work followed by 10 seconds of rest for 8 straight sets of an exercise. The ‘score’ is the lowest number of reps achieved in any one…

Fearless

On Friday we took on our house workout, “Fearless”, in honor of our one-year anniversary in the new space. The trainers and I are all proud of what everyone has achieved in the past year – keep it up! Friday’s…

Team Races

On Thursday the Bootcamp hit two Team Workouts. It was great to see the camaraderie and teamwork in action as everyone worked toward a common goal. Endurance WOD In teams of 2: 400 m Run 100 Dumbbell Push Press 150…

Bench and 3 Minutes

We hit the Bench Press in Thursday’s workout, working up to a 5-rep max. And in the Beginner’s Class we unrolled the new Kettlebell warmup – it will be appearing in regular CrossFit classes soon!

Farmer Carries

Wednesday’s workout was a partner WOD that featured 150 m Farmer Carries. The carries turned what seemed to be a relatively non-threatening chipper into something much more sinister. It was Michael R.‘s first workout at Fearless. Welcome to the team!…

Double Duty

The Tuesday Bootcamp workout served double duty – we also repeated it on Wednesday! That’s what happens when I don’t have my coffee in the morning; I completely skipped over the planned workout for Tues and gave you Wednesday’s instead….

Double Unders and Handstands

On Tuesday we worked on improving our Double Unders and on getting freestanding Handstands. Quite a few folks achieved some firsts: Fil, Tim R, & Kat D got their first Doubles, Karyn & Tim R got their first consecutive Double…

Team Races

Monday’s Bootcamp was all about teamwork – we paired up in groups of 2 or 3 and worked together to get things done as quickly as possible. WOD1 For time: 400 m Run 100 Box Jumps 75 Dumbbell Push Press…

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…