You might not think to complement deadlifts with handstands but they go quite well together.  The midline stability required for these elements helps improve your ability with both.

Stay tight and upright!

Soon we'll be doing a lot more handstand push-ups and walking on our hands.

Soon we’ll be doing a lot more handstand push-ups and walking on our hands.

Wednesday

Tech:
-5-5-5-5-5 deadlifts
-5 sets of max hold handstands (minimum 1.5 minute rest between sets)

Workout:
8 min. AMRAP of:
-4 thrusters (95/65 lbs)
-6 toes-to-bar

Climbing the rope might be quite difficult after five sets of cleans.  But for those of us that can manage the extra work, try to do the rope climbs in the L-sit position.  Failing that, do the rope climbs without using your legs to assist.  Use your feet to climb the rope once the other more difficult progressions become no longer possible.  Try to do as much work as possible!

L-sit

L-sits are difficult but well worth the effort

Tuesday

Tech:
-6-6-4-4-4 cleans
-2-2-2-2-2 L-sit rope climbs

Workout:
3 rounds of:
400 m run
-10 snatch (95/65 lbs)
-10 burpees

We are in full autumn mode at this point.  Wednesday marks the beginning of October and at that point it’s only three full months until the new year.

Many of us start off each year by listing a number of goals we’d like to accomplish over the next twelve month span.  What do you have remaining on your list?  We’ve got three months left!  Let’s hit some new personal records, put on that muscle, lean out, sleep more, work more, all of it!  What do you want to have done between now and next year?

Time flies.  It'll be the new year before you know it.

Time flies. It’ll be the new year before you know it.

Monday

Tech:
-4-4-4-2-2-2 bench press
-8-8-6-6-6 weighted push-ups

Workout:
4 minute tabata rounds of:
-squats
-push press (barbell)
-sledgehammer chops

I’ve been saying that once I returned from my Ontario trip we would be starting to do more work during the class technical portions.  You can expect that to begin this coming Monday.

Make sure to use your time diligently.  You may want to use a timer to make sure you're not wasting time between sets.

Make sure to use your time diligently. You may want to use a timer to make sure you’re not wasting time between sets.

So come in prepared to get work done.  Try to avoid wasting time between sets by resting too long or spending too much time ‘doing math’.  Have a rough weight plan from the first set onwards and try to stick to it.

Saturday

Tech: Lifter’s Choice

Workout:
10 rounds of:
-50 ft. tire throws
-run tire back to start
-3 clean and jerk (135/95 lbs)
-rest as needed

I’m back!  Time to get to work.

There are all kinds of things you can do with kettlebells.  We'll be doing more than a few of those skills today.

There are all kinds of things you can do with kettlebells. We’ll be doing more than a few of those skills today.

Friday

Tech: -4-4-4-4-4-4 snatch balance

Workout:
-30 kettlebell swings
-30 kettlebell cleans (15L/15R)
-30 kettlebell push press (15L/15R)
-30 crushing halo (15L/15R)
-30 figure eights (15L/15R)
-30 kettlebell snatch (15L/15R)
-30 goblet squat
-30 Turkish sit-ups
-30 kettlebell overhead squats (15L/15R)
-30 kettlebell swings

As I’ve been mentioning over the previous week, I leave tomorrow.  But I’ll be back before you know it!  Next Friday I return and you can expect the workout that day to be quite a bit of fun.

In my absence please listen carefully and follow the lead set by Rumesh, Jas, and Wilhelm.  Everyone instructs differently; the cues and advice they provide may be different from my own and will give you a new take on improving your lifts.  Always a good thing.

See you soon!

I'll be hanging out in forest much like this.

I’ll be hanging out in forest much like this.

Monday

Tech: -5-5-3-3-3 snatch

Workout:
5 rounds of:
-200 m run
-8 tire flip
-20 sledgehammer chops

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I am a CrossFit certified instructor teaching in Richmond B.C. Contact us today and start training!

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