Friday 9 October - CrossFit Birkenhead

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1643 w=210 h=220 float=right]“It’s hard to imagine a more useful application of strength than picking up heavy sh#t off the ground” – Coach Ripp.

One of my main passions down south was taking a strength program. It started off small with 2-3 attendees and ended up being booked out in advance. I even hear it’s become so popular they are having to run two separate intakes to deal with demand. Putting it simply, that was the result of results.

Want to improve your ability to perform CrossFit?
“The only aspect of conditioning that really will never have a negative effect on any others is maximal strength development. It will have a positive effect on almost every component of fitness except maybe flexibility. That’s the only one that will have some true carry over to everything” – Dave Tate

The next wave of Strength Club 2.0 is coming up. It will be deadlift focused. Once again there will be once a week and twice a week options (Wednesday 6.45pm and Saturday 7am). If you are unsure about whether you should try this program, talk to one of the attendees of the previous intake. I’m sure they will have only positive things to say.

On top of doing deadlifts we will be focusing on mobility and using assistance exercises to build strength on different stages of the deadlift. Expect partial deadlifts, deadlift stance box squats, romanian deadlifts, speed reverse lunges, Yates rows, Kroc rows and bent over barbell rows.

Gymnastics:

Tabata toe to bar
Tabata hollow rock
4 rounds of each. For T2B, focus is on consecutive reps across the 20 seconds whether you’re reaching the bar or not.

Strength:

Deadlift 4 x 5 rep

W.O.D.