Blog

Peter Chamberlain: “For the average crossfitter, whose only goal is overall fitness, what do you think is important to understand about the relationship between the athlete’s weight and the power s/he is able to generate; is it as simple as “mass moves mass”?  And also,

Week # 4 of 6 Monday 11/18/2024 Strength A. Snatch Balance, 5 sets of 3, across B. Split Jerk, 5 sets of 2, building Conditioning 10 Rounds For Time 3 Thrusters (115/75, Rx+ 135/95) 6 Push Ups (Rx+ Ring Dips) 30 Double Unders Tuesday 11/19/2024

How should one go about adding in training to work on a specific thing? For example, let’s say someone is CrossFitting 5-6 days per week but wants to improve their pull-ups, specifically. How would you advise them? In order to make progress on pull-ups, you

Week # 3 of 6 Monday 11/11/2024 Strength A. Snatch Balance, 5 sets of 3, building B. Split Jerk, 12 minutes for a heavy set of 3 Conditioning 6 Rounds For Time 2 minute AMRAP 5 Hang Squat Cleans (95/65, Rx+ 135/95) 5 Bar Facing

Week # 2 of 6 Monday 11/4/2024 Strength A. Overhead Squat, 5 sets of 3, across (max reps final set/set 5) B. Split Jerk, 5 sets of 3, across Conditioning Every 2:30 for 5 Rounds 5 Front Squats (115/75, Rx+ 175/115) 5 Push Jerks 10

Week # 1 of 6 Monday 10/28/2024 Strength A. Overhead Squat, 5 sets of 3, building B. Split Jerk, 5 sets of 3, building Conditioning 5 Rounds For Time 5 Thrusters (115/75, Rx+ 135/95) 10/8 Calorie Row Rest 1 minute b/w rounds Tuesday 10/29/2024 Strength

Interim Week # 1 of 1 Monday 10/21/2024 Strength Hang Squat Clean 6 sets of 3, building Conditioning 15 minute AMRAP 5 Front Squats (135/95, Rx+ 185/125) 10 Toes to Bar 15/12 Calorie Row Tuesday 10/22/2024 Conditioning “Diane” 21-15-9 Deadlifts (225/155) Handstand Push Ups Accessory

Week # 6 of 6 Monday 10/14/2024 Strength Back Squat 15 minutes to build to a heavy single Conditioning “Fran” 21-15-9 Thrusters (95/65) Pull Ups Tuesday 10/15/2024 Strength A1. Handstand Push Up, Accumulate 38-40+ reps A2. Power Clean, 4 sets of 3, across Conditioning 5

Week # 5 of 6 Monday 10/7/2024 Strength Back Squat 10 sets of 2, across Conditioning EMOM for 9 M1 10-12 Alternating Hang Dumbbell Squat Clean (50/35, Rx+ 2x24kg/2x16kg) M2 12-15 Pull Ups (Rx+ C2B) M3 30-50 Double Under Tuesday 10/8/2024 Strength A1. Handstand Push

Week # 4 of 6 Monday 9/30/2024 Strength Back Squat 15 minutes to build to a heavy double Conditioning For Time 200 Double Under 100/80 Calorie Row 50 Pull Ups (Rx+ C2B) 50 Wall Balls (20/14) Tuesday 10/1/2024 Strength A1. Handstand Push Up, Accumulate 33-35