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CFKIDS- Starts Monday Aug 16th. It will run Monday and Wedenesday’s at 3:30-4:15pm. Cost is $65 per child. Minimum age requirement is 6 years old

Crossfit NWA – CrossFit

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Bodybuilding

Metcon (No Measure)

Upper Body Push

Workout Definition

**Barbell Bench Press

5 sets: 10 reps; build to a moderate weight and stay the same across all sets

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.

**Barbell Incline Bench Press

4 sets: 10 reps; build across sets

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set. Incline of bench should be around a 45-60 degree incline.

**Double DB Bench Press

5 sets: 10 reps; stay the same or increase across

*Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

**Standing Tricep Extension w/ band or Pulley

4 sets: 10-15 reps

*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

* Skull Crusher

4 sets: 12-15 reps; moderate loading

*Focus: Laying on a bench, extend DB/BB towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position

Metcon (No Measure)

Upper Body Pull

Strict Pull-ups

5 sets: 10 reps

*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets

Lat Pulldowns

4 sets: 10 – 12 reps

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

**Double DB Standing Row

4 sets: 10 -12 reps. Moderate loading.

*Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
Lying DB Pullover on Bench

4 sets: 12-15 reps; Light to Moderate loading

*Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).

Standing Barbell Curl

4 sets: 10-12 reps; moderate weight across

*Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Standing Alternating DB Curl + Single DB Double Head Curl

3 sets: 10 alt. reps (each side) + 10 double head curls

*Focus: Grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep. When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.

Aerobic Capacity

Metcon (No Measure)

800m at easy pace

400m at fast (or 1-mile) pace

800m at moderate pace

400m at fast (or 1-mile) pace

800m at easy pace

-Rest 100m walk b/t reps-
Rich Froning’s Run Paces:

Fast: 21.0-22.4sec per 100m

Moderate: 25-26sec per 100m

Easy: 30sec per 100m

Fast Walk: 45sec per 100m

Slow Walk: 75sec per 100m

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