New Focus: Fundamentals!

Post Featured Image

New Focus: Fundamentals!

With the end of the Open upon us, once again we’ll shift back to a base-building phase to focus on the fundamentals. Over the next few months, our cycles will work on accumulating lots of solid reps with the basic barbell movements at lighter percentages. The lighter weight allows for the chance to really dial in form and recruit the appropriate muscle groups, while the higher volume will help build muscle and improve strength in the ligaments and tendons. When we attempt heavier weights, the technique practice and additional muscle built in this phase of training will help keep us safe and improve the odds of hitting a new PR!


Of course, we’re also going to work on our gymnastics skills! Over the next few months, we’ll be working on basic isometric holds important to just about any body weight movement: handstand, arch, hollow, L-sit, and ring holds. These will improve core strength, flexibility, and stability, and allow us to hit better positions in both strict and kipping gymnastics movements. We’re also focusing on basic pulling and pushing, but with a variety of different surfaces. Building strength on various platforms, such as rope, rings, parallettes, and bars, adds an extra layer of challenge and stability. 


While we focus on the basics as part of our strength work, we will of course be incorporating all of the more advanced skills you’ve spent so much time working on over the past year in our conditioning work. If you just got your first chest to bar pull-up, handstand push-up, or bar muscle-up in the Open, use the metcons as a chance to practice the motor patterns for these movements. Don’t be afraid to scale the movement (reduce the reps or use assistance when necessary) or decrease weight for difficult barbell exercises so that you can do the movement as perfectly as possible during conditioning. When we focus on these skills later down the line, the base we built during this cycle will lead to greater success. 


For those of you looking to get more practice, don’t forget that we have the Barbell WOD every Monday, Wednesday, and Friday at 7:30am and 6:30pm. The Barbell WOD will give you more work on cleans, snatches, and jerks as well as more overall volume of squatting, pressing, and pulling than we can fit into a regular class. We’ll also be introducing our Gymnastics Class on Saturdays at 11am, starting April 29th. If you’d like to get additional practice in both basic gymnastics and more advanced movements, come give the class a try!

30 comments (Add your own)

1. wrote:
Hey there! Do you know if they make any plugins to protect
against hackers? I'm kinda paranoid about losing everything I've worked hard on. Any recommendations?

Sat, May 20, 2017 @ 11:15 PM

2. Keltriews wrote:
Amoxicilina Internet Saturday Delivery Visa Accepted Buy Levitra Online Le Viagra Fatigue Gassy Baby Amoxicillin Viagra Sample Cialis 20 Beipackzettel Citas Cialis Cialis For Il Election viagra Zentel Alben Tinidazole Order Cialis Online Usa Viagra Occhi Rossi Priligy 60 Mg Comprimes Order Kamagra Gel Naturally Occurring Amoxicillin Parkizol Online Priligy Online Usa Comprar Cialis Lilly Avelox Vs Amoxicillin Order Generic Propecia Viagra Generika Sicher Und Schnell

Sat, June 17, 2017 @ 8:46 AM

3. wrote:
Precisely what I was looking for, regards for putting up.

Sun, July 2, 2017 @ 10:17 PM

4. wrote:
Great website you have here but I was wondering if you knew of any message boards that cover
the same topics discussed here? I'd really love to be a part of
group where I can get advice from other experienced people that share the
same interest. If you have any suggestions, please let me know.

Cheers!

Mon, July 31, 2017 @ 9:58 PM

5. wrote:
It's a pity you don't have a donate button! I'd
most certainly donate to this brilliant blog! I guess for now i'll settle for bookmarking and adding your
RSS feed to my Google account. I look forward to new updates and will share this blog with
my Facebook group. Talk soon!

Mon, July 31, 2017 @ 10:02 PM

6. wrote:
Truly when someone doesn't be aware of then its up to other viewers
that they will help, so here it happens.

Tue, August 1, 2017 @ 4:45 AM

7. wrote:
Great goods from you, man. I've understand
your stuff previous to and you're just extremely excellent.
I really like what you've acquired here, really like what you're saying and the way in which you
say it. You make it entertaining and you still care for to
keep it smart. I can't wait to read far more from you. This is really a great website.

Wed, August 2, 2017 @ 1:48 AM

8. wrote:
Thanks for the good writeup. It in truth was once
a entertainment account it. Look complex to far brought agreeable from you!
However, how can we keep up a correspondence?

Thu, August 3, 2017 @ 4:41 AM

9. wrote:
Pretty! This has been an extremely wonderful article. Thank you
for supplying this information.

Thu, August 3, 2017 @ 9:17 AM

10. wrote:
fantastic post, very informative. I'm wondering why the
opposite specialists of this sector don't notice this. You should continue your writing.
I'm sure, you have a great readers' base already!

Fri, August 4, 2017 @ 11:03 PM

11. wrote:
For most up-to-date news you have to pay a quick visit web and on world-wide-web I found this web site as a best web page for hottest updates.

Sat, August 5, 2017 @ 10:56 AM

12. wrote:
Nice blog right here! Additionally your site so much up very
fast! What host are you the usage of? Can I am getting your associate link on your host?
I wish my website loaded up as quickly as yours lol

Sat, August 5, 2017 @ 10:33 PM

13. wrote:
Hi there, I wish for to subscribe for this weblog to
take most up-to-date updates, therefore where can i do it please help out.

Sun, August 6, 2017 @ 2:51 PM

14. wrote:
Your style is unique in comparison to other
people I've read stuff from. Thanks for posting when you have the opportunity,
Guess I will just bookmark this web site.

Mon, August 7, 2017 @ 1:12 AM

15. wrote:
Your means of explaining all in this post is in fact
nice, all be able to easily understand it, Thanks a lot.

Sun, August 13, 2017 @ 5:25 AM

16. wrote:
Hi, i think that i noticed you visited my site so i
got here to go back the choose?.I am attempting to in finding issues to improve
my web site!I suppose its good enough to use a few of your ideas!!

Mon, August 14, 2017 @ 2:08 AM

17. wrote:
After I initially commented I seem to have clicked the -Notify me when new comments are added-
checkbox and now each time a comment is added I receive
4 emails with the same comment. Is there a means you can remove me from that
service? Thank you!

Tue, August 15, 2017 @ 4:12 AM

18. wrote:
It's impressive that you are getting ideas from this piece of writing as well as from our discussion made at this time.

Wed, August 16, 2017 @ 7:16 PM

19. wrote:
Wonderful work! This is the type of information that are meant to be
shared around the web. Shame on the seek engines for not
positioning this put up upper! Come on over and talk over with my website .
Thank you =)

Fri, August 18, 2017 @ 9:04 AM

20. wrote:
We are a gaggle of volunteers and starting a new scheme in our community.
Your web site provided us with useful information to work on. You have performed a formidable
activity and our whole group will be thankful to you.

Fri, August 18, 2017 @ 11:52 AM

21. wrote:
I wanted to thank you for this good read!! I
absolutely loved every bit of it. I've got you book-marked to look at
new things you post…

Sat, August 19, 2017 @ 11:28 PM

22. wrote:
Have you ever considered about adding a little bit more
than just your articles? I mean, what you say
is fundamental and everything. Nevertheless imagine if you added some great pictures or videos
to give your posts more, "pop"! Your content is excellent
but with images and video clips, this site could definitely be one of the most beneficial in its niche.
Fantastic blog!

Sun, August 20, 2017 @ 5:18 AM

23. wrote:
I believe that is among the such a lot vital information for
me. And i'm glad studying your article. But should statement on some basic issues, The web site taste is wonderful, the
articles is truly nice : D. Good job, cheers

Sun, August 27, 2017 @ 12:51 AM

24. wrote:
Howdy! Do you know if they make any plugins to help with Search
Engine Optimization? I'm trying to get my blog to rank for some targeted keywords but I'm not seeing
very good results. If you know of any please share. Thank
you!

Tue, August 29, 2017 @ 4:50 PM

25. wrote:
Greetings from Florida! I'm bored to tears at work so
I decided to check out your blog on my iphone during lunch break.
I enjoy the knowledge you present here and can't
wait to take a look when I get home. I'm amazed at how fast
your blog loaded on my mobile .. I'm not even using
WIFI, just 3G .. Anyhow, amazing site!

Mon, September 4, 2017 @ 7:19 AM

26. wrote:
Hey! This is my first visit to your blog! We are a collection of volunteers and starting
a new initiative in a community in the same niche.
Your blog provided us beneficial information to work on. You have
done a marvellous job!

Mon, September 4, 2017 @ 8:49 PM

27. wrote:
Wow, incredible weblog layout! How lengthy have you been running
a blog for? you make running a blog glance easy.
The full glance of your site is magnificent,
let alone the content!

Tue, September 5, 2017 @ 7:49 PM

28. wrote:
This paragraph will assist the internet people for building up
new website or even a blog from start to end.

Wed, September 6, 2017 @ 8:33 AM

29. wrote:
This article will assist the internet people for building up new website or even a blog
from start to end.

Fri, September 8, 2017 @ 5:34 PM

30. wrote:
Right now it sounds like Wordpress is the best blogging
platform available right now. (from what I've read) Is that what you're
using on your blog?

Sat, September 9, 2017 @ 7:23 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us
2036 Blake St.
Berkeley, CA 94704
(510) 859-4431

Map - Location