Results For Category: "Uncategorized"
WOD: Wednesday, July 6, 2022: Push Jerks
Strength Push Jerk: Build to a moderate set of 5 over 12:00. Workout 5 sets:25/20 Calories on BikeMax Reps Unbroken Push Jerk:90 rest between sets
Today’s Member Spotlight is on Fabiana who joined CrossFit Renaissance in September 2018. When Fabiana enrolled at Crossfit Renaissance, she wanted to get control over…
WOD: Thursday, 1/13, 2022: Deadlifts & Back Squats
All Strength work today, starting with some speed work in the deadlift. Loads should be light and the bar should be accelerating quickly. In the Single Leg RDLs, drive the movement by driving the back heel towards the ceiling, hips back and aim for the ground near your ankle with the weight. The shoulders should not move without the back heel moving as well.
DEADLIFT AGAINST A BAND
8 x 3 @55% every 60s.
– 2-3 Warm-up sets
– use 1RM from 12/6
5 x 3. Rest 2:00
– build to a heavy 3
This Kettlebell complex should be very challenging and elevate the heart rate significantly. You won’t be fully recovered, but do your best to lower your HR as much as possible during the rest interval.
8 each Single Leg RDL Left (53/35)
8 Single Arm Front Rack Reverse Lunge Left
8 Goblet Squats
8 each Single Leg RDL Right
8 Single Arm Front Rack Reverse Lunge Right
– Goal: Challenging Effort, shoot for 4 full rounds
2 x 20. Rest 60s.
– Adductor Rockback Stretch x 60s each
– Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales
Workout of the Day: Push Jerks
1RM in 6-8 sets. Rest 2:00
– goal: 5# PR
10 Toes to Bar
10 Shoulder to Overhead (135/95)
200 Meter Run or 250 Meter Row
– Goal: Challenging effort, find a pace that is sustainable for 12:00 and ramp up the intensity during the last two minutes.
*Last tested 4/1
3 x 20-25. 90s.
– Use an angle that is ‘easy’
Workout of the Day for Saturday, November 14th
GYM Stream Hero WOD: Noah Calderon With a Partner: Row 1097 Meters, then: 20 rounds of: 3 Deadlifts (225,155) 8 Kettlebell Swings (53,35LB) 12 Box…
Launched our NEW online training program: Simply Fit
Coach Joyce here and I’m really excited to launch our Simply Fit program! Simply Fit is a program with no complex movements, no equipment required,…
WOD: GYM: Your Next Lift
GYM Strength: Your Next Lift 3 sets of 5 reps Metcon:
Saturday’s WOD: Core EMOM
Min 1: 30s Hollow Hold
Min 2: 30s Side Plank L
Min 3: 30s Plank
Min 4: 30s Side Plank R
10 Air Squats
Max Reps Push-ups
*Workout is done after completing 100 Push-ups
– Lizard Pose 30s each
– Scorpion Stretch 30s
Still Not Losing Weight?
Hey Guys! Does this sound familiar? “I workout at least three days a week. I am getting stronger. My cardio is improving. I feel great!…