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Current Cycle – July/August 2018

The Current Cycle

This week begin a new eight week cycle consisting of two four week blocks finishing at the end of the summer. We are continuing our focus of building absolute strength, technique and proficiency in more specific areas such as the olympic lifts, gymnastics strength endurance, core strength, and improved aerobic conditioning. The outline of the skeleton for each day is listed below and may shift slightly throughout each block.

Gymnastics on Monday evenings (5:30pm) will shift focus to handstands throughout the month fo July during our handstand challenge. Moving into August we will go back to focus on skill in dynamic hanging movements (kipping pull ups, kipping ttb, kipping muscle ups).

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 and Programs

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. Currently, we offer a gymnastics class on Monday, Masters class on Saturday morning (open to non-masters), as well as our Kilodelphia Barbell Club (Olympic Weightlifting and Powerlifting) and RFAthlete (Competitve Program and Individual Program Design).

Workout of the Day Skeleton

July 2018 – Aug 2018 (8 weeks, 2×4 week blocks)

Monday

Strength – Back Squat and Front Squat (alternating)

Conditioning – Short to moderate time domain with high intensity

Gymnastics

Handstands (handstand holds, handstand push ups, handstand walking)

Tuesday

Strength – Upper body vertical and horizontal push (BP, PP)

Conditioning – aerobic power intervals (mixed modality), or moderate time domain sustained mixed modality

Wednesday

Conditioning – Longer EMOM’s and aerobic work focusing on breathing and pacing (NOT going hard)

Thursday

Strength – Upper/Lower body accessory work or gymnastics skills

Conditioning – short conditioning, high intensity

Friday

Strength – Clean/C&J and Snatch

Conditioning – mixed modal aerobic w/barbell emphasis

Saturday

Fitness

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

Masters

Strength – Deadlift and postural strength

Conditioning – Endurance emphasis – running, rowing, and biking

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2018 July Handstand Challenge: Week 1

Welcome to the 2018 Requisite Fitness July Handstand Challenge!

Every week for the next four weeks we will provide weekly programming to help improve your handstand. We will kick off week one with a test of a max handstand against the wall or freestanding, as well as max unbroken strict handstand push ups (scaling options listed below). At the end of the four weeks we will retest.

Complete three days of programming/week on your own time either before or after class. It is recommended you log your progress for your own records and accountability. If you have any questions, feel free to ask a coach!

Why not challenge a friend or loved one to join you? We all know challenges are more fun when you’re tackling them together. We want you to feel supported: Let us know how you’re doing throughout the challenge and share your journey with us on social media using #RFHandstandChallenge + #RequisiteFitness + #HandstandChallenge

Week 1
Day 1: Testing
Warm Up: Wrist warm up sequence OR lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Max Unbroken HS Hold against wall; score = time (make sure to write your name and record your score on the whiteboard next to the mobility area!)
B. Max Unbroken strict handstand push ups; RX, 1 abmat, or box hspu w/1 abmat (make sure to notate which scale you used

Day 2
Warm Up: Wrist warm up sequence OR lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. tall kneeling db strict press @ 40×1 x 5 reps x 5 sets; rest 60-90 sec
B. Hollow hold; 10-20 sec x 5 sets; rest 60-90 sec *can start with hands down by sides if you cannot hold position with hands over head. Start with feet vertical, then lower back is in contact with the ground. Lower feet down to point where you can keep lower back rounded without sacrificing the hollow shape. This will be your hollow hold position.
C. Wall Facing HS Hold; 25-45 sec x 5 sets, rest 60-90 sec *hands shoulder width apart. Fingers facing forward

Day 3
Warm Up: Wrist warm up sequence OR lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. 180 Degree Box HS Walks x 1-3 in each direction slow and controlled x 3 sets; rest as needed *scale up to 360 degrees/direction
B. Wall Walk x 4-7 reps x 4 sets; rest as needed *scale up to wearing weighted vest
C. Max Strict Push ups or max strict hspu x 3 sets; rest 90 sec

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Current Cycle – April/May/June 2018

The Current Cycle

This week begin a new 12- week cycle consisting of two four week blocks finishing our eight week block 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 – June 2018 (12 weeks, 3×4 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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