Category Archives: Power WODs

Couple changes on tap for the rest of this training block: This week is a deload week. The first week of this block  felt a wee bit light in volume, so I just took the first week’s volume and turned it down a notch. Go by feel this week. If you find yourself overly soreContinue reading “Work Capacity Week 2”

Welcome to our next block of training. I hope you have your flip flops and welding gloves ready. To be honest, I don’t have a great name for this block, so “work capacity” just had to suffice. The intent is to take the hypertrophy and strength we’ve earned and start applying it more quickly, primarilyContinue reading “Work Capacity Week 1”

Last week of this block! We are gonna cap off this cycle by working some advanced skills. This is also the culmination of our Russian Squat Program. On Monday we’ll take our old maxes and hit them for a double. Then on Friday we’ll find a new max. The program prescribes that you’ll get atContinue reading “Strength and Gymnastics Week 6”

The deload week is over. It’s time to go balls to the wall again. Monday, Tuesday, Wednesday, and Friday all have components that align with regular classes, so if you like you can hit up a class to complete part of the work on those days. I’ve also penned an article on handstand pushups thatContinue reading “Strength and Gymnastics Week 5”

I think everyone survived the 6×6 squats at 80%. Congrats. But while we were so focused on the 6×6, the 5×5 @ 85% has made a sneak attack on our flank and is on the menu for Monday. And then 4×4 @ 90% on Friday! Bring an extra pair of underwear. This could get messy.Continue reading “Strength and Gymnastics Week 4 Deload”

I hope you liked the hip shoots and the bridge ups, because they’re back again. This week also brings 6×6 @ 80% for our squat cycle. This will be the most reps we perform with 80%. For the final three weeks we start working heavier with 85, 90, and 95% before hitting 100% for aContinue reading “Strength and Gymnastics Week 3”

I’m loving this new block of training. The gymnastics portion is very challenging. I like doing movements and exercises that I have never done before. I think we get a lot of adaptation from that, which is the whole reason CrossFit works so well. I’m going to focus our efforts on a few select gymnastic componentsContinue reading “Strength and Gymnastics Week 2”

This week marks the beginning of our new training block, Strength and Gymnastics. Here’s the primary components of the six week block: Russian Squat Program Ed Coan Deadlift Program (minus the assistance work) Gymnastics strength, skill, and flexibility work from Gymnastics WOD That’s right, I invent very little. I just borrow, steal, and sew together piecesContinue reading “Strength and Gymnastics Week 1”

This is our last week of the hypertrophy block. Next week we embark on the strength block and convert that new muscle mass to smart muscle mass that knows how to lift heavy loads. I’ve changed things up a bit just to add some variety. [google-drive-embed url=”https://docs.google.com/spreadsheets/d/1fv0O8WIzNsOwwC1tuzYbpzf-1LWzd68KVezoPQOFoX0/edit?usp=drivesdk” title=”Hypertrophy Week 6″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_spreadsheet_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/spreadsheets/d/1fv0O8WIzNsOwwC1tuzYbpzf-1LWzd68KVezoPQOFoX0/htmlembed”Continue reading “Hypertrophy Week 6”

The intent of this week is to recover from the previous four weeks of training and let your body assimilate the gains from your hard work. That’s best done by using these techniques: Change up your training style Listen to your body a little more than normal Go into workouts without expectations. Take the mindsetContinue reading “Hypertrophy Week 5, Deload”