This week we are wrapping up the 5/3/1 cycle with Sumo Deadlifts and some corrective exercises. This is testing day for new 1 rep maxes of the Sumo Deadlift. The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart mimicking the stance of a sumo wrestler. This variation shifts…
Back Squat, Chin Ups and Double Unders Due to the Holiday schedule we had to double up on our 5/3/1 today while doing both Back Squats and Chin Ups in our Strength WOD. Coaches Corner: Keep Elbows Below Bar! Put your hands evenly on the bar before getting underneath it to ensure that you are…
We are wrapping up this week of 5/3/1 with Bench Press and Kneeling Banded Scare Crows. Next week we will be testing all our new maxes on the 5 lifts so let’s rest and recover this weekend so that our central nervous system will be revived and ready to crush some weight next week. Any…
CrossFit Tidal Wave had it’s very first “12 Days of Christmas” workout last Tuesday. Different permutations of this workout exist depending on space, equipment, skill levels, etc.” The idea of the workout is that is follows the same format as the song. For example at the end of each round you add one more exercise…
This week we are maintaining our progress in the 5/3/1 strength protocol with Push Power Jerks. Olympic weightlifting is a relatively conservative sport in terms of its techniques. The clean and jerk lifts are dominated by the split style used by the vast majority of athletes of today and in the past decades. The classic…
This week in the Strength WOD we are working on cycle two of the 5/3/1 Programming regarding Sumo Deadlifts. It is of the utmost importance that you keep track of your weights used for this program. Coaches Corner: Set Up Tips The first thing most people screw up on any kind of deadlifts is the…
For the Strength Workout (SWOD) today we worked on making up any of the 5 lifts you missed this week through the 5/3/1 cycle. So you had the choice of Bench Press, Back Squat, Chin Ups, Push Jerks, or Sumo Deadlifts. Strength WOD Make Up Lifts WOD (workout of the day) “E Caff” Rowing Challenge…
Today’s SWOD wraps up our “5” week for the 5/3/1 strength cycle with the Bench Press. While Bench Press doesn’t happen that often in CrossFit it is definitely not a movement to be neglected. While so many people just focus on getting the weight up, the set up can make or break a lift. Just…
Today’s SWOD (Strength Workout) is on to the 5/3/1 of the Back Squat. This week we are on the 5th cycle. The funny thing about the back squat is that this is the first squat most people learn. Along the tiers of squat development they should be about the 4th if all previous requirements have…
Today’s Strength WOD is designed to develop maximal chin up strength. This is two fold. Most of you know how I feel about kipping outside of a competition, so this will help develop the necessary shoulder girdle stability to get there if you ever decide to. Also being able to Chin Up with an extra…