What to expect this week in the gym?
Build & Move Week 3
With all the CrossFit Open excitement behind us, time to focus on building that strength and conditioning base. You'll notice the shift in the workouts, enjoy! The cycle is progressing to more [BUILD+MOVE] sessions. Dailing into movements and applying is name of the game now!
Below you’ll find a recap of main principle training methods in this cycle:
Last week we discussed 3 top reasons why at CHALKBOX we apply Tempo Training:
Improved Quality of Movement:
Reduced Risk of Injury
Improved Strength Gains
The benefits of Interval Weight Training (IWT) are clear:
“Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle mass.” Pat O’Shea
We combine 8-10 reps of an explosive lift with up to 2 minutes of max-effort on a cardio machine or ‘simple’ multi-compound movement. The goal is to create enough oxygen demand to spike your heart rate into (close to) 90-95% max heart rate zone. It will feel for everyone different, some of you will make it too easy and some too hard. So it might require some trial and error to figure out how to benefit from this potent format!
Tempo Training is part of our [BUILD+MOVE] and [HEAVY DAYS] sessions. IWT [SWEAT+SPRINT] is part of our Keep an eye out!
WORKOUT OF THE DAY:
MONDAY - [HEAVY DAY] Tempo Back Squats. This time 3-sec down, 2-sec hold in the bottom. Enjoy!
TUESDAY - [BUIILD+MOVE] Presses and some strength work.
WEDNESDAY - [SWEAT+SPRINT] 4 rounds of 4min sprints and deadlifts. Check your previous scores.
THURSDAY - [SWEAT+GRIND] First in a series of longer time domain workouts. 32min of work at a steady pace and just breathe.
FRIDAY - [BUIILD+MOVE] Snatch drills and for time burpees, row and power snatches!
SATURDAY - [BUIILD+MOVE] Unilateral lower body strength work 😀
SUNDAY - [SWEAT+GRIND] Burn 😅 before brunch 🥐
OTHERS:
TUESDAY [BUTT CLUB]- Nathan's surprise?
WEDNESDAY & SUNDAY [Barbell Club] - As strong as Jay!
FRIDAY [BENCHMARK] - not this week!
To help you to navigate your week of fitness, we’ve added the following 4 workout types to the description of our Workout of the Day (WOD) and CHALKFIGHT.
[SWEAT - GRIND/SPRINT] Cardio intensive workout that doesn't require prior weightlifting experience but does require a willingness to work hard! The focus is on dumbbell, kettlebell, cardio and bodyweight movements.
[HEAVY DAY] Is a lifting workout consisting of small sets, most often in the range of 1 - 8 reps. These workouts build top-end strength and power. Often we pair these with assistance exercises to address weaknesses or a spicy metcon.
[BUILD+MOVE] Constantly varied workouts, incorporating strength and work capacity cycles. Never a boring workout.
[BENCHMARK] Every time you repeat the workout, you can directly compare your progress, which helps you see growth—or spot weaknesses so you can correct them. All movements can be modified, loads scaled. Any questions? Please feel free to reach out to us!