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26
Mar

“WHY WE SCALE” – PART 1

I figured while we are all on quarantine it would be fun (and nerdy 🤓) to gain a better understanding of why we scale and how does knowing this have significant impact on our daily workouts.

Why Do We Scale?
Ultimately, athletes scale workouts to ensure they are able to consistently display sound mechanics and technique while still being appropriately challenged, are remaining safe in the process, and the intended stimulus of the workout remains intact.

Here is an overview of what we’ll discuss across 4 discussions:
Part 1. Consistently display sound mechanics and technique.
Part 2. Appropriate dose to reap benefits
Part 3. Safe progressions within skill and strength abilities
Part 4. Relentless commitment to the intended stimulus

Today we address, Part 1 – Consistently display sound mechanics and technique. Technique is a combination of four generally recognized physical skills: accuracy, coordination, agility and balance. Take away any one of those skills and you’ve got a problem. Without accuracy you start to lack efficiency. You’re not going to be as quick, which is gonna blunt your power output. It’s also gonna begin to limit the amount of load that you can lift, … and I think without accuracy, under intensity you’re at higher risk for injury! So the more accurate you are, the faster you can go, the more power you can generate and the more results you can have overall.

We definitely need experimentation. We need to push the edge of we are able to perform well, and perform with consistency, but we also need A LOT of the basics. It goes a step further, as consistency also applies to programming and how doing so affects our athletes to do Part 1, really well. “Simplicity is key, and I think consistency is more important than sexy programming. I think we see that all the time—you’re gonna get results with people being consistent, and you don’t need to keep them attracted by all these bells and whistles. The simplicity is part of the beauty of what we do.”

Stay tuned, Part 2 coming soon…

26
Mar

HELLS BELLS

FOR TIME:
20 DB Thrusters
10 Burpees Over Bells
40 DB Thrusters
20 Burpees Over Bells
60 DB Thrusters
30 Burpees Over Bells

MISSION:
As we look at today’s stimulus we can actually break down each round into time checks. We want to be done with Round 1 in 3 minutes. Our second time check is to finish Round 2 in 8 minutes and finally our third time check is to finish Round 3 at the 16-17 minute mark.

Fundamentals = Complete under 17 min time cap
Fitness = Complete in 14 minutes
Performance – Complete in 10 minutes

LOADING:
Men = 35lb or <
Women = 20lb or <

DYNAMIC WARM-UP
20 seconds RBM Squats
20 seconds Mountain Climbers
20 seconds Arch
..
20 seconds Alternating Lunges
20 seconds Plank Jumping Jacks
20 seconds Hips Down Push-Ups
..
20 seconds Slow Air Squats
20 seconds Frog Jumps
20 seconds Hand Release Push-Ups

26
Mar

ROMWOD WEDNESDAY

GET SUPPLE WITH COACH SANDI
Our team has been working really hard to provide as much structure, accountability, follow up and educational content as possible for our CrossFit Pneuma community, while everyone is training from home. In case you missed it, Coach Sandi led us through a Mobility Wednesday. It was awesome, great job Sandi!

What is ROMWOD?
Range Of Motion Workout Of the Day

Why are Active Recovery/Mobility days important?
ROMWOD Wednesdays & Sundays are designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity.

FACEBOOK FAMILY PAGE (Direct Link):
https://www.facebook.com/sandi.lundgren/videos/3140100292668323/

#HumblePassionatePositive #MissionReady #InThisTogether #crossfitpneuma #MobilityWednesday

24
Mar

THE DAILY DOUBLE

We are having a blast hosting ZOOM workouts at 6am, 9am and 5pm as announced. Its been SOOOO good seeing everyone and getting a chance to talk to you and coach you through spicy at-home workouts!

ZOOM Workouts include:
– Workout Brief
– Warm-Up
– Movement Demonstrations
– How to Modify
– Stimulus for the day

Metcon (Time)
10 DB Snatch
10 Sit Ups
10 Double-Unders
..
20 DB Snatch
20 Sit Ups
20 Double-Unders
..
30 DB Snatch
30 Sit Ups
30 Double-Unders
..
40 DB Snatch
40 Sit Ups
40 Double-Unders
..
50 DB Snatch
50 Sit Ups
50 Double-Unders
*The DB Snatch movement is from the HANG. Alternating each rep.

PART 1 – WARM UP (Using a stopwatch for :20 seconds)
3 ROUNDS
1. Toe Taps w/Dumbbell
2. Hop overs or Lateral Hops
3. Toe Touches
4. Inchworm Walks (NO Push-Up)
5. Mountain Climbers
6. Hollow Crunches

PART 2 – SKILL WARM UP
2 ROUNDS

1. Single Arm DB Deadlift x 5 reps (Left/Right)
2. Single Arm Hang High Elbow x 5 reps (Left/Right)
3. Single Arm Strict Overhead Press x 5 reps (Left/Right)
4. Single Arm DB Snatch – from the hang – x 5 reps (Left/Right)

STIMULUS & STRATEGY:
The mission today is to move well and move consistently well across all of our reps and movements for the day. Keep moving is our mindset. That doesn’t mean, don’t stop, it just means choose the RIGHT movement scale, choose the RIGHT loading and attack the workout with a pace that you can sustain for 15-19 minutes with minimal rest. A good strategy is to push on the DB Snatch, active recover on the sit-ups and then moderate pace on the jump rope.

20
Mar

R.E.D. FRIDAY

A. Max Strict Pull-ups, No time cap.
*Once athlete comes off of bar the test ends.

B. AMRAP x 15 MIN:
10 Bent Over DB Rows
10 Push-Up + Pike (aka Down Dog)
15 Russian KBS (or Substitute)

PULL-UP SUBS:
– Bent Over DB Rows, this can be done with a single kettlebell or pair Dumbbells
– TRX Rows or Ring Rows

SHOULDER-TO-OVERHEAD SUBS:
– Hand Release push-ups
– Push up + Pike
– Any DB, KB, Backpack/Rucksack or any weighted overhead option pressing from shoulder to overhead

KETTLEBELL SUBS:
– Dumbbell or Kettlebell swings
– Backpack/Rucksack Swings
– If no equipment at all perform shallow hinge jumps

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