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Current Cycle – April/May 2018

The Current Cycle

This week begin a new eight week cycle consisting of two four week blocks finishing around Memorial Day  “Murph.” We are shifting our focus from the open, to gaining proficiency in more specific areas such as the olympic lifts, gymnastics strength endurance, core strength, and rowing technique work. The outline of the skeleton for each day is listed below and may shift slightly throughout each block.

Gymnastics on Saturdays will continue to follow the same format, building on a more sound based of stability and positional strength. Volume will increase slightly throughout the next 8 weeks as well as more focus on skill in dynamic movements (kipping pull ups, kipping ttb, kipping muscle ups, handstand push ups and walking).

As always, it is important to remember health is and always will be #1. If you have any nagging issues, make sure to inform a coach, ask for modifications, and take any necessary precautions to mobilize before or after classes.

Fitness or Performance?

We understand not everybody has the same goals when they walk in the door at RF. If your goal is more for fitness and less to maximize performance for a specific goal, the progression of training can be and may be different. Higher skilled movements (snatch, overhead squat, gymnastics movements, etc.) that require maximal mobility, strength and stability in certain muscle groups and joints should be introduced slowly and carefully when the client is ready. For our newer members and those who are still beginners in training, we always welcome scaling in both weight, movement, and volume when necessary, so please always feel free to speak with a coach about what will be best for you.

Specialty Classes

If your goals are to improve strength, gymnastics strength and skill development, compete in the sport of CrossFit, or develop a better aerobic capacity then make sure you check out our specialty classes accessible to all RF members. The only way to get better at anything is through hard work and consistent practice so take advantage of these opportunities to focus your efforts towards your own specific goals.

Saturday: Masters (8am), Barbell (9am), Gymnastics (10am)

Workout of the Day Template

April 2018 – May 2018 (8 weeks, 2×4 week blocks)

Monday

Strength – Back Squat (eccentric and isometric focus), upper body pulling strength endurance (pull up variations, rows)

Conditioning – Short to moderate time domain with high intensity

Tuesday

Strength – Power clean and snatch, plyometrics, upper body push strength (strict press > PP> SJ, dips, handstands)

Conditioning – aerobic power (LB push/UB pull focus)

Wednesday

Strength – Unilateral strength and stability (single arm, single leg strength), core work (hollow, arch, plank, L-sit, etc.)

Conditioning – EMOM’s and short amraps focusing on breathing and pacing (NOT going hard)

Thursday

Strength – Lower body Pull (clean and snatch pulls/deadlifts/RDLs) and plyometrics

Conditioning – aerobic cyclical repeats (rowing, running and AB) + upper body pull/push density (i.e. S2O, HSPU, Pull ups, DB’s, etc.)

Friday

Strength – Full Clean/C&J and Snatch (will alternate with Tuesday)

Conditioning – mixed modal aerobic building in intensity, benchmarks

Saturday

Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher skill/strength demand 

Gymnastics

Saturday – Pulling (Kipping pull ups, Kipping Muscle Up and Rope Climbs), Handstands (handstand push ups, handstand walking)

The primary focus over the next eight weeks will be on upper body pulling and handstands. We will be returning back to the basics and progressing in volume and technical difficulty over eight weeks. If you are someone who has been trying to get their first pull up or handstand push up, this is a great time to start! Additionally, if you are decently proficient in pull ups, muscle ups, and handstand push ups but struggle with muscle endurance, you will also benefit from this cycle. As always, programming can be adjusted based on the individual.

Masters

Strength – Upper body strength and overhead stability, core

Conditioning – Endurance focus – running, rowing, and biking

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Current Cycle – November/December 2017

Monday

Strength – Tempo Front Squat (eccentric and isometric focus) & Thruster, upper body pulling (pull up variations, MU, rows) Conditioning – Short to moderate time domain with high intensity, knee flexion and pulling endurance

Tuesday

Strength – LB Pull w/clean and snatch transfer focus (RDL, Cl/Sn Grip DL), Dynamic upper body push (PP, PJ, SJ, more complexes)

Conditioning – short maximum aerobic power (push/pull focus)

Wednesday

Strength – Snatch and Tempo OHS focusing on OH stability and positional work, upper body pull strength endurance

Conditioning – EMOM’s – barbell cycling, power intervals

Thursday

Strength – LB Pull/plyometrics, upper body push strength (horizontal)

Conditioning – aerobic cyclical repeats (row) + aerobic w/upper body pull/push density

Friday

Strength – Clean, C&J

Conditioning – mixed modal aerobic building in intensity, benchmarks

Saturday

Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher skill/strength demand

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Support Team RWB this Saturday @ 9:30am!

We are vey excited to welcome the Philadelphia RWB team to join us for a fun and sweaty workout this Saturday morning at 9:30am! Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. Come and join us on Saturday to support our local veterans and show them what the Requisite Fitness community is all about!

To learn more about Team RWB and how you can add support, please visit their website, http://www.teamrwb.org

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Introducing “Suffer on Saturdays!”

Moving forward into the new year, the introductory classes are going to be held at 8:30 on Saturdays. The 9:30 class will be a new format that will be called “Suffer on Saturdays”. This class will be a much longer time domain than the regular classes. Today was our first session and it was a huge hit with our members! See you next week

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Yoga with Anna at Requisite Fitness!

We are excited to announce that our very own Anna Greenwald will be leading yoga classes at Requisite Fitness. As a Blockley CrossFit athlete, Anna understands the stress that our muscles undergo during challenging workouts and she has developed a specific flow to soothe and stretch these muscles. Our first yoga class will take place this Thursday, 10/1 at 7pm at Requisite Fitness.  Classes are $5 for members but are also open to the public for a $10 drop in fee.

To learn more about Anna, check out her bio below and visit her website onthegoga.com

Anna (RYT-200) started practicing yoga in the last two years of college as a way to relax and de-stress, not knowing what she was getting herself into. She instantly fell in love with the physical and mental challenges of the practice and started practicing almost every day of the week. Yoga became her passion and focus, leading her to leave her job working with music festivals and start her own business On the Goga, a yoga company that specializes in customizing yoga to bring it to homes, school, work, and events, in order to make yoga accessible to people where they are. Her classes combine strength, flexibility, balance, and stamina training to help students gain control and surpass their limits, physical and mentally.

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Be Timeless

 

Time is our one currency that we can never get enough of, it is alway fleeting and it’s always in the withdrawal column of our life account. Requisite Fitness believes in what Socrates said:

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

Our time should be spent being active in the wold around us. Requisite Fitness wants you to channel your inner athlete; to run, jump, throw, lift and experience this gift of time to the fullest. Each day is a fresh start to be authentic, work hard and live the life that empowers us to do more.

 

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