What to expect this week in the gym?
RAMPING UP Week 3…
Base strength and conditioning is the foundation of making progress on your health journey. You’ll notice this week the continuous focus on pull-ups, squats, deadlifts and presses. Same time we are adding couplets and triplets of typical CrossFit style Games workouts. We all know these some of these combinations are metabolic very challenging and it’s a good opportunity for us to fast track the progress everyone is making.
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 - [BUIILD+MOVE] Upside down practise followed by calories & max DB Snatches😅
TUESDAY - [SWEAT+GRIND] From Ring Rows to Pull Up practise then "Cindy"!
WEDNESDAY - [HEAVY DAY] Front Squats & Bench Press
THURSDAY - [SWEAT+SPRINT] Team of 2, with a running clock.....
FRIDAY - [BUILD+MOVE] Double-Unders, Tempo Deadlifts and CF Open practise 😃
SATURDAY - [BUILD+MOVE] Walking lunges and Tabata conditioning
SUNDAY - [SWEAT+GRIND] Team of 2 "Double Jackie", Burn 😅 before brunch 🥐
OTHERS:
TUESDAY [BUTT CLUB]- Nathan's surprise?
WEDNESDAY & SUNDAY [Barbell Club] - As strong as Jay!
FRIDAY [BENCHMARK] - Prep for CF Open 20222
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!