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Workout of the Day

STRENGTH

Deadlift
EMOM x 10 Min:
2 Reps @ 85-90% of Week 1’s heavy triple

Notes:
These should be heavy, but executed with your best technique. Don’t rush your set up.
Use your heaviest set of 3 from last week’s lifting to find your weight range today.
If you were not here to deadlift last week, then in the warm-up time work up to something that feels like a 7 or 8/10 RPE for 2 reps.
You may touch and go from the first rep to the second. Control your descent on both reps, rather than dropping from the top.

METCON

EMOM x 15:00
A. 40 sec Bike for Calories
B. 40 sec Alternating DB Squat Snatch
C. 8 V-Ups + 8 Tuck-Ups + 15 sec Hollow Hold

Notes:
Beginner athletes or those with mobility limitations may choose this variation for the snatches: 1 DB Power Snatch+ 1 DB Overhead Squat.

While aiming for a full depth, “below parallel” rep, the squat should be only as low as the athlete can maintain heels on the ground and the supporting elbow locked out. After the squat is complete, alternate to the opposite side.

Use a moderate to heavy load that you can move with good mechanics, consistently.

For “C,” scale back the rep count on v-ups and tuck-ups as needed to maintain quality reps. The work should be completed in 30-40 sec each time. Here is an example of scaling with that in mind: 5 v-ups + 7 tuck ups + 15 sec hollow hold

CrossFit Group Class Programming Template (WK2/8)

Nice and tidy 608 back cor

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New episodes drop every Tuesday @ 1PM EST/10AM PST. Listen on Apple, YouTube, Google, Spotify, Stitcher, or wherever you get your podcasts. VARIED NOT RANDOM #144: WHAT IF COACHES DESTROY MEMBERS IN WORKOUTS? RECENT EPISODES… View Post

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Jan 08-13 Jan

Monday

Power Snatch 3×3@60% 3×3@65%
Front Squat 3×5@65% 2×4@68% 2×4@73%

Tuesday

Complex CJ 3×1+1+1@63% 3×1+1+1@68%
Back Squat 4×5@60% 2×4@65% 2×4@68%

Wednesday

Power Snatch 3×3@60% 2×3@63% 2×4@68%
Power CJ 2×2+1@63% 3×2+1@68% 3×2+1@70%

Friday

Front Squat 2×5@60% 2×4@65% 2×4@68%
Clean Pull 3×5@85% 3×4@95%
Accessories

Saturday

Hang Power Snatch 3×3@60% 3×3@65% 2×3@70%
Complex CJ 3×1+2+1@63% 3×1+2+1@68% 2×1+2+1@73%
Accessories

💙💚🤍

We are on the second week of our a new cycle, which focus is volume, power and complexes.

This week numbers will be higher than on the first week and we will work with the hang snatch position as well.

Numbers will remain higher especially in reps and sets, which will give our body the chance to get stronger and faster with the power positions main lifts and squats and will prepare us for whats coming next.

Workout of the Day

STRENGTH

Back Squat
7-5-3-7

Notes:
We have 1 less rep in each work set today compared to week 1. Aim to use heavier loads on each set than what you did last week.

With this “wave” loading, the intent is that we complete 4 challenging work sets, increasing load from the first to second, and second to third. It should feel like you have 1-2 reps “in reserve,” but no more than that. Aim to go heavier on that final set than the first!
Here’s an example of how an athlete might approach today’s lifting:
Warm Up Sets (2-4): 45×10, 95×7, 115×3
Work Sets (4): 135×7, 150×5, 160×3, 145×7

METCON

For Time
21-18-15-12-9 Reps Each:
Ring Rows
Seated DB Strict Press
KB Swing

Notes:
Choose a foot placement for the ring rows and loading on the DB’s and KB’s such that the round of 21 is in 2-3 sets. If you can do it unbroken, it’s too easy/light. If you can only do 5 at a time from the get-go, it’s too hard/heavy.

Fight for virtuosity with your ring rows: put your feet in the same place each time and resist the urge to “kip” or drive the hips up before you pull. Maintain a strong plank position and put all the work into your back and arms.

CrossFit Group Class Programming Template (WK2/8)

Nicole’s perfect pistols pew pew

This Sunday: Knee Strength, Stability & Range of Motion Seminar

Knee Strength, Stability, and Range of Motion Seminar with Coach Brett

After a few years of significant knee pain, constant swelling, and not being able to do Box Jumps/Cleans/Jump Rope/etc, I started following a knee program recommended to me by a physical therapist that I respect. I spent the last 5 years practicing and training the movements to strengthen the connective tissue (calves, anterior tibialis, quads, hamstrings) around my knees. My knees are now stronger than ever AND have more controlled range of motion than I have had previously. It was a long road, but I’m now doing Cleans, Box Jumps, Double Unders and even Pistols(!) again! In this Seminar I’d like to share with you what I’ve learned to help you get out of knee pain, to break through your squat plateaus, or simply help you move through everyday life in a more confident way.

Who is this Seminar for?
Tired of knee pain when you move? Plateauing on strength gains with your squats? Have a feeling of dread or fear when you see Wall Balls or Jump Rope programmed in Group Class? Looking for a daily routine to keep your knees active? Want to jump higher? Want to simply be able to keep doing the things you love to do without stiff joints getting in the way? Are you shaking your head, thinking, “If you had my knees, you’d understand…”? I thought that too. If you answered “Yes” to any of those questions….this seminar is for you.

What you can expect
We’ll spend three hours together going through all of the movements in the program to make sure you have a proper understanding of progression and execution. I’ll take you through a full workout for your knees, starting with assessment, muscle activation, range of motion work, strength work, finally finishing with some mobility. We’ll go through detailed progressions to take you from where you are to start building those bulletproof knees. You’ll leave with a specific plan on how to advance toward a greater PAIN FREE range of motion and how to systematically add load to the movements.

Date/Cost
The Knee Seminar will take place on Sunday, January 14th from 2:00pm to 5:00pm. The cost of the seminar is $100. Space will be limited to ensure that all participants receive the attention and detailed instruction that they deserve. If the cost of this Seminar is prohibitive to your participation, please reach out to me to discuss – brett@crossfitsouthbrooklyn. com

REGISTER HERE!

Leveraging artificial intelligence, GolfForever instructs users on ways to increase their strength, flexibility and balance to improve their swings

GolfForever is living up to its name now more than ever. The digital fitness and wellness system, which features in-home training that prolongs a golfer’s playing career, just closed a $10 million Series A funding round.

Clerisy, a consumer growth equity fund, led the funding round while PGA Tour standouts Scottie Scheffler and Tom Kim followed as equity investors. Scheffler, who currently reigns as the world’s number-one golfer, and Kim, a three-time winner on the PGA Tour, also serve as brand ambassadors.

“GolfForever was founded with a mission to help golfers of all levels and experience improve their bodies, so they can improve their games and play without pain or injury at every age and for as long as possible,” said Jeremy James, founder and CEO of GolfForever. “We’re thrilled to join forces with Clerisy and Scottie and Tom, two of the world’s greatest golfers, to accelerate our growth and enable more players to reach and maintain their full potential and enjoy the game for years to come.”

A ‘Hole in One’ Off the Links

GolfForever drew appreciation from the golf community long before these big names started writing the company big checks. The brand’s golf-specific training and wellness program, featuring portable equipment, a mobile app and streaming instruction co-developed and presented by the world’s top golf trainers and medical experts, was the first of its kind. 

With personalized exercises, the company instructs users on ways to increase their strength, flexibility and balance to improve their swings. Artificial intelligence (AI) analyzes results from a user’s strength and flexibility tests before starting to ensure specific, tailor-made exercise regimens.

With the platform adapting to each user specifically, it makes GolfForever and its offerings available to golfers of all levels, as the software learns and understands where each user is at with their game before moving forward. The platform also helps golfers alleviate pain and avoid common injuries to upgrade their overall playing experience. 

“GolfForever is a vital part of my daily warmup, fitness routine and a key contributor to my success over the past two years,” said Scheffler, who won The Masters in 2022. “I’m proud to help bring our training system to players everywhere, whether you’re a pro like me or a weekend golfer. Every golfer should use it.”

Putting the Investment to Use

A multitude of doors already lead to GolfForever with the platform accessible through its own e-commerce site, Amazon, and more than 900 retail operations including Dicks’s Sportings Goods, Golf Galaxy and PGA Superstore. But with the new capital, GolfForever plans to further solidify its place in the golf space, crafting more athlete and retail partnerships, developing a multi-state mobile experience tour, special events and research initiatives. 

The game’s best were quick to realize GolfForever’s ambition and capabilities. Outside of Scheffler and Kim, more than 400 PGA and LPGA Tour pros use GolfForever to turn their bogies into birdies without ever leaving their homes. Additional brand ambassadors include PGA Tour members Zach Johnson, Justin Leonard, Ryan Palmer, and instructor Rick Smith, who worked with Jack Nicklaus, Phil Mickelson, Vijay Singh and John Daly. 

A Growing Fitness Option

GolfForever’s newly acquired financial support speaks to a larger phenomenon within the fitness space regarding the sport’s popularity. While it’s not strength training, HIIT, or spin class, golf, or at least golf-related activities, have gained momentum as an exercise modality over the past few months.

Apple Fitness+ just released a new workout program for golfers. Rose Zhang, a rising star in the sport being a top-10 finisher in three LPGA majors last year, joined Apple Fitness+ trainer Kyle Ardill on the project, which offers training methods for aspiring golfers. Forme, another personalized virtual training app, has also stated its intent to make larger strides in the golf vertical.

The post GolfForever Lands $10M for AI-Powered Home Trainer appeared first on Athletech News.