Winter Gear is here. We need to inventory it tomorrow (Wednesday). Will be handed out by end of week. Thanks for your patience!
1st group session will be NEXT Saturday. T shirts announcing your presence as “Operation Lando” in the community will be in by end of January. Make the decision to be part of the squad, and start putting the work in. If you are still unsure or have questions please reach out. So many have and all left feeling good or at least settled with their new understanding. For 9.5/10 people the result of wondering if they can/should/thinking of being a competitor is that they should and love that they make that decision almost immediately. But it’s not just a label that you get slapped on after a convo or decision without changes. While technically yes anyone can call themselves a competitor, to wear the Op Lando shirt means you took the step to start putting in the work in some way. What level of work depends on what your life can give but earning the shirt means committing the time you do have to admitting you want to take your
crossfit obsession training hobby to the next level you have thought about for a while in secret but never openly said til now.
Speaking of work : time to work on your weaknesses on a daily basis with a warmup. This is purely a volume based thing for strength/skill muscle memory. It should be no more than 10 minutes and is done before class or before extra work after class. IT IS NOT DONE IN PLACE OF CLASS WARMUP.
HOW TO MAKE YOUR WARMUP
- Pick 3 movements. 1 being a weakness.
- Always 5-10 reps unless double unders, then more but not higher than 30 reps.
- Make rounds that would take 2-3 minutes max.
- Other 2 movements should be good for you to work on and keep sharp but are not necessarily a weakness aka should be relatively mindless to do and be successful at. You don’t want to beat your head into the wall.
- Stay away from heavy barbells for this warmup.
- Should be bodyweight/conditioning
- Low – medium intensity throughout
8 Strict HSPU (weakness, work on strength). Can make kipping for 10-15 if weakness is KIP
10 Burpees (work on pacing for 10 UB)
10 GHD Situps (work on Core strength)
This warmup will certainly get you warm with the all 3 movements, and if done 3-4 times a week will get you easily 30+ HSPU done each time for over 80 strict HSPU done a week on average. That, added to the rest of your pressing and pushing work and HSPU themselves, will absolutely improve your HSPU. Also you will at minimum improve your core strength and general technique/ability on GHD Situps as well as learning to pace 10 burpees and that 10 burpees at a time aren’t all that bad.
Strength : Bar Complex
Every 75s perform 1 Power Snatch + 1 Hang Squat Snatch 3s Pause Below Knee + 3s Pause In Squat
7 Total Sets
WOD : 3 Rounds
55 Double Unders
14 Hang Power Snatch 75/55
Core and Azz
Superman Flutter Kicks
Plank Side Outs (each side)
Hollow Flutter Kick
Conditioning : 4 Rounds, each round 1:00
Banded Leg Extension
Banded Hip Roll
1. Strength and WOD
- Make personal warmup and do either before class or after break before doing the rest of work
2. E2m for 6 Rounds
10 Ring Dips
10 Pistols (alt)
10 Dbl KB Hang Squat Clean Thruster 53/35
3a: 4×7-12 Strict HSPU, hardest deficit able, rest 60s
3b: 4x30s ME Rope Climb 15′, use feet, rest 60s
4. 3 Rounds
30 GHD Situps
30 Hip Ext
30s HS Hold effort (use wall if needed)