Workout of the Day 04-01-18
Workout of the Day 04-01-18
Spring Referral Fever Begins!
Conditioning
20 Minutes, Partner Cindy
5 Pullups
10 Pushups
15 Squats
Top of every minute, 1 Clean and Jerk and switch partners
Please Post Results to TRIIB.
Workout of the Day 03-31-18
Workout of the Day 03-31-18
Strength
Front Squat 1 Rep Max 20X1
Max Set Strict Handstand Push-Up
scale to Handstand Hold Time or Regular Push-Ups
Conditioning
Anerobic Lactic Capacity Tester
1 Round
15 Thrusters (challenging/unbroken)
18 Pull Ups (C2B OR Burpees/sprawls)
21/15 Calorie Bike
Please Post Results to TRIIB.
Workout of the Day 03-30-18
Workout of the Day 03-30-18
Strength
1 Rep Max TGU
Have to successfully get up on each side.
Conditioning
Aerobic Capacity Tester
30 Minutes
8 Turkish Get-Ups (4ea)
16 Box Jumps 30/24"
400 Meter Run
500 Meter Row
Please Post Results to TRIIB.
Workout of the Day 03-29-18
Workout of the Day 03-29-18
Strength/Skill
Max Set Toes to Bar
Rest 1:00
2 Minutes Max Double Unders
5 Rep Max Deadlift, 20X1
Conditioning
Anerobic Alactic Capacity Tester
20 Second Bike Sprint
3:40 Rest
20 Second Bike Sprint
Please Post Results to TRIIB.
Workout of the Day 03-28-18
Workout of the Day 03-28-18
Strength
Max Distance Broad Jump
Strict Press 5 Rep Max, 20X1
Chin-Up 3 Rep Max, 21X1
Max Time Sorenson Hold
Close Grip Bench 3 Rep Max, 21X1
Please Post Results to TRIIB.
Long Term Athletic Development
The pursuit of athleticism and fitness should not only be restricted to youth athletes, but rather ALL children should be active, and participate in activities that increase their physical capabilities. It is a common misconception that exercise should be limited to only adults and athletes. Kids benefit greatly from practicing new sports regularly and should be encouraged to sample as many different sports and activities as possible. This sampling approach will give children the greatest exposure to the wide variety of movement patterns that are possible for the human body. Specializing in only one sport from an early age has the associated concerns of injury risk, likelihood of burnout, and non-guaranteed elite performance in the chosen sport. Our goal here at Chimney Rock CrossFit is to increase the broad capabilities and strength qualities of our youth athletes. We aim not only to increase their future sport potential, but to reduce the risk of sport related and free play related injury.
In 2016 the National Strength and Conditioning Association released the ‘Ten Pillars of Successful Long Term Athletic Development’. Of which we believe the most important is that “The health and well-being of the child should always be the central tenet of long term athletic development programs.” We offer a: kids class, teens class, and team sports performance program and they all aim to increase the general physical preparedness of your children. We believe in a long term approach that emphasizes a fun exploration of one’s abilities and a relentless pursuit of healthy movement patterns. We believe that the training should be well rounded and individualized, while focusing on both strength and conditioning.
We have used these tenets and principles since I began working with youth athletes in 2015. Over the coming weeks I will discuss my experiences and philosophies on working with youth athletes, as well as give insight into what it’s like to train at Chimney Rock CrossFit. At this time I would like to spotlight the Boys Bernardsville Basketball team. They have worked very hard the past two off-seasons, and have consequently had the two most winningest seasons in the school’s recent history. This year they made it to the state quarterfinals and went undefeated in their division. Go Mountaineers!
In the coming weeks I will share their training results from the past two years, as well training results from the other high school sport teams that have trained at Chimney Rock CrossFit.
Workout of the Day 03-27-18
Workout of the Day 03-27-18
Strength
3 Position Power Clean, Max
Conditioning
0-10:00
Grace
30 Clean and Jerks 135/95
10:00 - 14:00
4 Minutes, Max Reps
15 Burpees
15 Kettlebell Swings
Please Post Results to TRIIB.
Workout of the Day 03-26-18
Workout of the Day 03-26-18
Strength
Back Squat 5 RM @ 20X2
Strict Pull-Up 5 RM @ 21X1
Conditioning
1 Round
100 Meter Dual KB Front Rack Carry
30 Dual KB Deadlift
400 Meter Run or 0.6 Bike
Please Post Results to TRIIB.
Barbell 03-25-18
Barbell 03-25-18
Monday
10-8-5-3-2-5-3-2-10
Bench Press & Pull-Ups
Finisher
Tuesday
Back Squat 3 x 10
Box Squat 5 x 5
Single Leg RDL 3 x 8ea
DB Finisher
Thursday
Front Squat 3 x 10
Pause Back Squat 3 x 6
Deadlift 8 x 3
Banded Finisher
Workout of the Day 03-25-18
Workout of the Day 03-25-18
Skill
Toes to Bar
Conditioning
12AMRAP
10 Toes to Bar
15 Push ups
20 KB swings 1.5/1
50 Double Unders
Please Post Results to TRIIB.