| Regardless of what your specific fitness goal may be, proper recovery is something you simply can’t ignore. Whether you want to put on lean muscle, burn fat, or improve your athletic performance, you need to be thinking about recovery. Remember, exercise isn’t actually what makes you stronger or fitter. Exercise is the stressor that provides the opportunity for these adaptations to happen, but the adaptations themselves actually occur during the time in between workouts when your body is RECOVERING. No matter how hard you’re working towards your goals, if you aren’t prioritizing recovery, you’re cutting yourself short. Don’t let all your hard work go to waste. Let’s learn how to recover better this month so that we can hit the ground running to kick off the second half of 2022 and make some real progress towards our health and fitness goals. THE WEEK AHEAD: Mon: Calories on Bike, Deadlifts, Deadbugs Tues: Strength: Bench Press, Workout: 4 Rounds for Time: Up-Downs, DB Floor Press, Slam Balls, Air Squats Wed: 3 Sets: Calorie Row, Rope Climbs, Sit-Ups, Double Unders Thurs: Strength: Back Squat, Workout: DB Squats, Burpees Fri: Strength: Lat Pull Downs, Banded Pull Aparts, Pull-Ups, Workout: Chest to Bar, KB Swings, 200m Run Sat: AMRAP 30 Mins: “Red Light, Green Light” Handstand Push-Ups, Wall Balls, Hang Power Cleans, Box Jumps Sun: For Time: Lunges, Sit-Ups, Up-Downs |
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
- 5 Rounds:
400m Run
30 Wall Balls (-5 per round)
10 Weighted Sit-Ups (+5 per round)
1 Rope Climb
Scaling Options:
- Shorten the run or cardio equipment
- Lighter wall ball or lower reps
- Regular sit-ups
- 5 ring rows per rope climb or 2 strict pull-ups
Some advice from the coaches: Use the run as a jog to stay steady. The wallballs are where we want to push ourselves to hold on to the sets. The weighted sit- ups can be used with a plate or wall ball, use the momentum of the throw over head to stay moving. One rope climb should be smooth, about :30- :45, with 3- 4 pulls max, elites going for 2.
#TUESDAYTREAT;
Arrives in your inbox every Tuesday Morning. Check here
#WHATSNEXTWEDNESDAY;
Summer schedule in Wayne begins June 13th, 2022. See schedule posted at the gym for more information.
#SPOTLIGHTTHURSDAY;
TEENS CAMP
(Mon/Wed/Fri) 12- 2pm
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
Strength
3 SETS
10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups
-Rest As Needed b/t Sets-
Workout
5 SETS
ON A 4:00 RUNNING CLOCK…
12 Chest to Bar Pull-Ups
18 KB Swings (53/35)|(35/26)*
200m Run
-Rest Remainder of Time-
Use the movements in the strength section to get the lats prepped and ready to tackle the Chest to Bar Pull-ups. During the workout push the pace and limit the rest until the 200m Run is over to have enough time to recover for the next set.
This triplet will get grippy and each set will be more challenging than the next. The Chest to Bar Pull-ups will be the opening act that will fatigue the grip and tire out the lats. Each round, athletes will have to fight to keep the sets consistent with limited rest. The KB Swings will further kill off the grip strength and each round it will become tough to hold on. The 200m Run should be a sprint to the finish but will be a welcomed break to the arms and hands.
#SHOUTOUTSATURDAY;
Congratulations to Mike Petrizzo for placing FIRST in his 3 person team competition in the Atlantic Coast Classic. His team topped the podium for 50+ MMM team.
#SELFCARESUNDAY;
Feeling the burn from our chest to bar and upper body strength cycle Friday? Check out Josh Finley PT, demonstrating a very accessible stretch, from CrossFit Main Line Ardmore. See it here
| Stuff your coach is reading, hearing, watching, using or buying Your Tight Hips Too much boogying? We got you covered. Mobilizing your hips is essential for getting deeper in your squat and lifting more weight in your cleans. Here are nine exercises you can try to unlock your hips and set some new PRs. GOTTA TRY ‘EM ALL. Improve Your Split Stance Whether it’s a squat or a jerk, throwing a high volume of weight overhead requires you to have a stable base underneath. Learn the most common issues with split stances, and see how you can improve your position with one simple change. LIFT MORE WEIGHT. The Best Butterfly Pull Up Progression Nothing looks as graceful as gliding around the bar in perfect butterfly form. Unfortunately, get it wrong, and you look more like a caterpillar. If you’re still mastering the skill, use this progression to get to the next stage. BUTTERFLY NOT CATERPILLAR. What Makes the Best Pre-Workout? Do you really need your pre-workout shake? A new study put a group of athletes through 5 sets of 10 bench press reps. Once after consuming a high dose of caffeine and, 72 hours later, after drinking a popular pre-workout shake. Which came out on top? SHAKES ARE DELICIOUS THOUGH. |