LOWER BODY (THURSDAY)
4 Sets (4-6 reps)+1 set (10-12 reps)
A1 – Barbell hip thrust – 1 & 1/4 reps / tempo 2210
A2 – Dumbbell Romanian DL w/band around hips – 10-12 reps / tempo 3010
4 sets (4-6 reps) +1 set (10-12)
B1 – Dumbbell Bulgarian split squat – tempo 6010/2010
B2 – low front loaded KB good morning to squat – 15- 20 reps
3 sets
C – Barbell Lateral Split Squat – 15-20 reps – tempo 2110
Starting On October 13th we will begin a Tempo Back Squat and Deadlift Program. Each week we will alternate with 2 days of Back Squat and 1 Day of Deadlifts/ Then switch to 2 days of Deadlifts and 1 Day of Back Squats.
Why Tempo Work?
** dictate a specific time frame in which to perform the eccentric, isometric, and concentric phase of the squat and deadlift. Forcing a tempo on your squat/deadlift increases time under tension, places a higher demand on stability throughout the movement, and increases positional awareness of the hips and knees.
What are the Benefits??
We can’t wait to see the increases and benefits from this!
Upper day – Sunday
DB floor press or landline press
Flat dB Flye
Pull wide grip
Bent over bb row pronated
DB tricep extension
DB curl
Standing dB lateral raise
Core
Lower day – Thursday
Front foot elevated dB split squat
Back foot elevated dB split squat
Bb hip thrust
Sissy squat or weight Spanish squat
Good morning
Core
Welcome back to training!
CrossFit Wall Street has a new and exciting initiative to introduce for you come Thursdays and Sundays!!
Our Experienced Coach Somerton Lester has worked concurrently with your CrossFit program workouts and developed a new initiative that will drive up your general physical readiness and push through some lagging areas that maybe holding you back!
It’s a chance to pull back on the high intensity interval weight training days and focus on some areas that will work to ensure you push past your previous level of achievement.
Therefore, Somerton will be introducing you and mentoring you through detailed training pathways that will help you succeed in these areas.
The session will be split into numerous superset style workout blocks, this will entail partnering two exercises of the same muscle group together working through time under tension for that specific phase
.
This will will be the 1st Phase over 3-4 weeks. Then Somerton will introduce a new Phase every 3-4 weeks moving forward.
What you can expect Phase 1 – is volume; This is a “Hypertrophy Phase,” which means too, “Increase a growth in Muscle Cells.” Strengthening the muscles and building a solid foundation before moving to an Intensity level of increasing weight/stress on the muscle.
The idea is to progress gradually through the steps at the pace that your skill level and mobility allow.
While your attendance and consistency will ensure you reach your goals of building muscle, and strength, to therefore, raise your physical readiness standard.
Expect:
Thursdays to be LOWER BODY
Sundays to be UPPER BODY
We look forward to seeing you all on the Thursday and Sundays!
In the words of Coach Somerton, “Horns Up!”
Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of summer… in 2012.
And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.
I can already hear the objections rising up so let me explain why.
You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.
“Strength does not come from winning. Your struggles develop your strengths.”
-Arnold Schwarzenegger
At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.
And life goes on.
And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.
Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.
You might think it’s too late (it’s not).
You might want to try, but feel that you strayed too far (you haven’t).
You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.
It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?
Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.
The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.
So what are you going to do?
[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Maecenas sagittis nisl in est vulputate, eu finibus arcu mollis. Sed sodales ultricies sem, non condimentum tellus dapibus ac. Integer dictum tortor id augue hendrerit, blandit elementum purus fringilla. Vestibulum quis luctus nulla. Quisque in fringilla orci. Donec ullamcorper quis ligula sit amet tincidunt. Quisque arcu ligula, semper non est eu, dapibus egestas lectus. Donec vel nibh vel mauris aliquet sollicitudin.
Nam faucibus, massa quis iaculis egestas, quam metus placerat eros, vitae efficitur nisi elit a nibh. Quisque ac ipsum nunc. Cras commodo consequat tellus, et pretium ante sagittis eget. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Duis et velit lorem. Nunc non orci maximus, rhoncus magna in, pellentesque nisl. Interdum et malesuada fames ac ante ipsum primis in faucibus. Nunc rutrum, diam id dapibus condimentum, turpis nisl eleifend magna, at aliquet est arcu id eros. Aenean malesuada suscipit purus, in laoreet erat viverra a. Sed nec malesuada arcu.
Etiam euismod enim at dapibus consectetur. Aenean hendrerit risus ut dolor laoreet commodo eget in elit. Maecenas sed pharetra mi, quis sodales sapien. Nam nulla quam, iaculis id finibus sed, consequat a dui. Donec vitae est urna. Duis sit amet porta mi, quis gravida arcu. Phasellus ac sapien semper, viverra tortor quis, aliquam est. Mauris a diam leo. Donec nec leo id elit mollis tristique sit amet bibendum libero. Nullam pulvinar elementum turpis, elementum congue risus.
When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym. With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!
20 double unders/40 singles
100m run
5 burpees
10 push-ups
15 squats
50 squats
50 situps
40 double unders/80 singles
40 lunges
30 push-ups
30 double unders/singles
Burpees
Situps
200m run
15 squats
15 push-ups
20 squats
15 push-ups
1 v-ups
1 min each
Shuttle run
Lunges
Burpees
1 min rest at the end of each round
22 lunges
10 push-ups
15 sit-ups
40 burpees
20 squats
30 burpees
20 lunges (Left+Right=1 lunge)
20 burpees
20 broad jumps
10 burpees
Looking forward to cooler weather and sweatpants,
Kimberly
Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?
“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin
Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.
Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.
Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.
Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.
As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.
A comprehensive study of strength training has been proven to:
Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.
Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:
The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.
What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…
During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:
Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!
We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.
