This Week at EDA -17.04.23
Happy Monday Athletes!
Welcome to another opportunity to smash your training goals!
Let’s start this week’s post with a shout-out to our very own Hollie Campbell, who won her fight at the Oran Mor! Incredible work!
This week sees the continuation of both our gymnastic skill work and exploration of tempo lifts. Before we get into what you can expect from this week's workout, let’s take a look at the why we are training this way.
CrossFit Gymnastics
In terms of CrossFit, body-weight movements are considered gymnastics (e.g., air squats, push-ups, pull-ups, etc.).
Gymnastics is one of the three foundational modalities of CrossFit. The reason for this being when gymnastics movements are performed properly, they can have an exceptionally positive influence on every aspect of your life and have a dramatic effect on your fitness.
It can assist in the development of so many key components of fitness, including accuracy, agility, balance, coordination, cardiovascular endurance, flexibility, power, speed, strength, and stamina. Research has proven that gymnastics training produces impressive strength gains without requiring any additional weight and minimal equipment.
We’ll also continue with our Tempo work, but we will get into the detail of the why for that next week!
So with the why in mind, let’s look at how we will be incorporating it into this week's training!
Monday -
It’s Deadlift Day! One of our favourite movements slowed right down, we are keeping it heavy as we will only be doing one rep per set. Ask your coaches for help with weights if you need it, that’s why we are here!
We will then be reducing the weight, as we are incorporating this movement into our main workout! This is a sweaty for-time workout, that we know you’re gonna love!
Tuesday -
We are kicking off this week's gymnastic training with handstand push-ups! Our goal is complete all sets unbroken. If you aren’t ready to tackle handstand push-ups, don’t worry! We’ve got plenty of alternatives that will have you repping them out in no time.
Like Monday’s workout, we will be incorporating the movement into our AMRAP alongside some high step-ups and some DB front squats… warning, this one is a little spicy!
Wednesday -
Okay, we may throw around words like sweaty and spicy a little too often… but here us out Wednesdays workout is all kinds of both! Combining our favourite cardio machine, the rower with rope climbs and kettlebell swings.
We promise this workout will clear out any midweek blues!
Thursday -
It’s Coach Valbo’s favourite day of the week! That’s right athletes, it’s upper body day!
We are slowing it down with some Tempo Strict Press. Followed up by a 15-minute EMOM of wall walks, shoulder to overhead and toes to bar.
Friday -
Now it’s the moment you’ve weighted for! It’s our first named workout of the week!
We will start out first, with 10 straight minutes of power cleans before hitting “David and Goliath”. A challenging 20-minute AMRAP of chest-to-bar pull-ups, push-ups, and double unders, after every three rounds you’re going to move on to power cleans.
Saturday -
Saturday as always is a surprise! Come in and start your weekend right, grab a coffee, and enjoy your day!
It’s gonna be a great week!
