Competitors Programming. 3/18-3/23

Monday – Weakness Development/mobility or 19.4 repeat 

Weakness #1

sets: 4-5 performed every 2 min

reps: challenging number of perfect reps of your weakness

mobility: smashing quads and lats with KB and foam roller for 10-15 minutes

OR

19.4 repeat effort

Tuesday: Monostructural day

row conditioning

For time:

2k row at 80-85%

100 double unders

1k row at 90-100%

Wednesday: Weakness Deveopment/mobility 

Weakness #2: challenging number of reps EMOMx12

sets: EMOM for 12 minutes. On even minutes focus on weakness #2. On odd minutes perform 12 – 15 calories on the bike.

Mobility: Banded distraction work for hip external rotation. Banded distraction for ankle flexion with KB on top of knee.

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Thruster 5×5

1 set every :90 for 5 working sets

context: Take time to get yourself to your “working” sets and hit one set every 1:30.

Saturday: Weakness Deveopment/mobility 

19.4 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weaknesses EMOM

mobility: smashing calves and Thoracic spine with foam roller. Smashing posterior chain with lax ball while seated on a box 10-15 minutes total.

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

East Coast Battle @ Blue Crab Crossfit 5/18/19

EAST COAST BATTLE INFO

Battle of the Vikings @ Odin Crossfit in June 2019

Battle of the Vikings info

 

 

 

 

 

MICHAEL GAINES

Founder & Head Coach

My career started as a personal trainer at your typical “big box” gym franchise. Although it was a challenge from day 1, I was ready for it – clients at 5 am, clients at 9 pm; clients who aspired to be collegiate athletes; clients who had never exercised; clients who wanted a “quick fix” and crash diets; clients who were lost; and clients who were stepping into the gym for the first time.

It was a daily challenge working with a “one size fits all” program and platform created by executives focused on profit over people. Everyone is so different, so why is the program the same for each person?

I became continually frustrated – how was anyone supposed to hit their individual goals with a program created for an “average” person. How were my clients ever going to feel encouraged when their progress and success was based on impossible standards? It was wrong, and I was determined to do something better.

There needed to be a genuine collaboration of long-term strategies aligned with our member’s unique goals and lifestyles. Couple that with a safe place where they are heard, seen, and understood. Where programs for exercise, diet, lifestyle changes, conquering health battles, and gaining control are creatively designed, individually prepared, intelligently managed, and continually monitored. It took some time to get it right, but I finally curated a program in a place where each member is individually recognized, yet part of a like-minded community. A place we call The X…and a program that is Proudly Different.

My name is Michael Gaines, and I am the proud founder and head coach of The X. Before you ask…the answer is yes – I hold numerous certifications and have put in years of research that serves as the backbone of every individual program we curate. Our members are my family, and it’s hard to articulate the joy I get watching them triumph over their health, fitness, and diet battles. The results are real, long-term, and rewarding. Stop in and say hello. Tell us how you define success and we’ll help you get there!

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