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CrossFit Renaissance – Bring A Buddy Events
We are thrilled to bring you an awesome opportunity to meet others in our neighborhood who are prioritizing their health, fitness and nutrition. You’ll find…
3 Tips to Meal Plan Your Way to Savings at the Grocery Store
We’ve all heard this advice: “Don’t ever shop for groceries on an empty stomach.” With rising food prices, we can’t afford to make unplanned –…
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
Fabiana’s Story
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
Strength
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
BACK SQUAT
5 x 3. Rest 2:00
– build to a heavy 3
Conditioning:
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.
AMRAP 12
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
Rest 60s
– Goal: Challenging Effort, shoot for 4 full rounds
Accessory:
TIBIA RAISE
2 x 20. Rest 60s.
COOLDOWN
– 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
Strength:
PUSH JERK
1RM in 6-8 sets. Rest 2:00
– goal: 5# PR
Metcon:
AMRAP 12:
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
Accessory Work
RING ROWS
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
STRENGTH
EMOM 12:
Min 1: 30s Hollow Hold
Min 2: 30s Side Plank L
Min 3: 30s Plank
Min 4: 30s Side Plank R
CONDITIONING
EMOM:
10 Air Squats
Max Reps Push-ups
*Workout is done after completing 100 Push-ups
COOLDOWN
– Lizard Pose 30s each
– Scorpion Stretch 30s