As you may already have noticed, you can expect to see more deload weeks in the programming in the future. We wanted to give you all a little more information on the deload weeks, why we are adding them, and how to make them work best for you. Deloads are Read more…
After a lengthy holiday season, it’s time for a new cycle! Over the next few weeks, we’ll be working on movements found in the classic barbell benchmark “DT.” DT is a hero WOD named for Timothy Davis (Aka DT) and is a triplet of deadlifts, hang power cleans, and push Read more…
You’ve made the decision to start working out again, or you’ve joined a challenge to motivate you–great! Now how do you jump back in without your ego and muscles getting crushed and then feeling defeated? Because let’s face it, coming back is hard no matter how long of a break Read more…
After working hard over several weeks on cleans and dips for Elizabeth, our next cycle is designed to carry that momentum over to the overhead squat and muscle-ups! This cycle is actually the first in a series–we will be working on the foundation of the snatch this time around with Read more…
New Focus: Elizabeth This cycle, we’ll be testing the classic CrossFit benchmark Elizabeth, a couplet of 21-15-9 squat cleans and ring dips. This moves us from a hinge-dominant pattern (kettlebell swing) to a squat-dominant movement, and allows us to transition from working on pulling in our gymnastics skill work to Read more…
It’s been a tough couple of months here at GRCF! We’ve done the CrossFit Total. We’ve done the CrossFit Open. And finally, we’ve tested our snatch and clean & jerk. After all that heavy, high intensity work, it’s time to go back to basics and build a solid foundation for Read more…
Our latest cycle, Lynne, builds off of the work we did over the past two cycles, but changes up the pushing and pulling stimulus. It consists of 5 rounds of max body weight bench press, superset with max reps of pull-ups. Compared to other CrossFit benchmarks, Lynne is focused less Read more…
Building off of our last cycle, our focus will now be on “Moore,” a lesser known Hero WOD (named after Officer David Moore of the Indianapolis Police Department) with a longer time domain. “Moore” is a 20 min AMRAP consisting of: 1 Rope Climb Run 400m Max Reps Handstand Push-ups Read more…
Our next cycle, “Tommy V,” named after Petty Officer Thomas Valentine, pushes us with high reps of moderately heavy thrusters and rope climbs. We’ll be running the pre-test for this WOD on Tuesday, July 31st, so come prepared and ready with tall socks to protect the shins from the rope. Read more…
Over the past few months, we’ve worked on improving our basic gymnastic strength and stability across a range of pulling and pushing movements. Our last cycle had us building our strength on the rings via pull-ups and dips, which leads us to our first real targeted focus of the year: Read more…