Holiday week competitors programming 12/24

Monday – gymnastics day

From 0:00 to 10:00: Build to a challenging set of 3 strict deficit HSPU. Record deficit.

At 7:00: 10 rope climbs for time.

context: watch the rope climb video at the bottom of this post prior to completing this workout for some great tips! Record the inches that you get for the deficit hspu’s, treating it like a strength session!

Wednesday – weightlifting day

5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

context: this complex should be completed unbroken. Increasing load of possible, but do not sacrifice positioning. I would perform ten total sets, making the last five “working” sets at a moderate to heavier load. The full squat snatch at the end should be touch and go out of the previous OHS.

Friday – met-con day

For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar

context: break toes to bar and power cleans up so that both exercises are completed in two to three sets. Power cleans are performed at a moderate load where five to eight unbroken reps is completely doable.

Saturday – body armour day

3 Giant Sets:
8 Bench Press
Max Strict Chest to Bar Pull-ups
20 Weighted Sit-ups

Rest 2 Minutes Between sets.

context: the load on bench press should be challenging throughout! Weighted sit ups can be performed from an abmat sit up with a weight plate carried out with straight arms and extending overhead at the top of the sitnup, or on the ghd with a weighted plate held in front of your chest.

Video link for Monday’s rope climbs from misfit athletics:

Tips for increasing rope climb efficiency

Upcoming local competition (qualifier begins very soon):

Mid-Atlantic Affiliate Challenge occurring at the DC armoury. The link below is where you can go to find all the information you need regarding this upcoming event in the area! You MUST partake in the online qualifier regardless of what division you would like to compete in. If you are interested in putting together a team from the gym please let me know so that I can help with  the qualifier process if you would like!

Mid-Atlantic Crossfit challenge 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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