|What does a fun and effective workout look like? Look no further than this barn burner coming up in the programming this week! CFML benchmark workout RIPCORD and CrossFit.com benchmarks THE CHIEF and THE GHOST.|
THE WEEK AHEAD:
Mon: Workout: DUBs, Row, Run, Sit-Ups
Tues: Strength: Bench Press – Workout: Bike, Pull-Ups, Push Press
Wed: Strength: Back Squats – Workout: ’The Chief’
Thurs: Workout: ‘The Ghost’
Fri: Strength: Romanian Deadlift – Workout: ‘RipCord’ C2B, Deadlift, Run
Sat: Strength: Push Press & Push Jerk – Workout: STOH, DUBS, WBS, Burpees
Sun: Workout: Alt RKBS, Rope Climb, Bike
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
Today’s workout is programmed by 20-year-old college student and CrossFit Invictus athlete, Devyn Kim
Every 4 minutes for 20 minutes (5 rounds):
20/15 Cal Row
10 Lateral Burpees Over the Rower
5 Snatches (185/125)
Rest in remaining time.
•Adjust the row to calories you can finish in under one minute, and use a moderate weight for the snatch (around 65%-75% of your 1 RM).
Advice From Our Coaches:
Go fast and go hard! This workout is a spicy sprint, testing a moderate snatch under fatigue. Attack this workout by focusing on breathing on the row while maintaining a high cadence. The rep scheme is set to where this is supposed to be an all-out sprint and recover with the time remaining. Stay smooth and consistent through transitions.
Black Friday Early Access: $22 for 2022. Finish the year strong for $22 and train with us for the rest of the year. Click here to get started.
*Available for new athletes. Membership commitment starting Jan. 1st required.
Here at CrossFit Mainline, we are driven to help you reach your health and fitness goals. That’s why we are always looking for ways to improve your experience as a client.
But we need your help!
We are looking for a cohort of five individuals, who are committed to their health and fitness goals and curious to explore a unique methodology of training to help us test a new membership offering here at CrossFit Mainline: Remote Coaching.
What you’ll experience as a member of this trial program:
- A strategic assessment of your movement patterns, identifying your weaknesses and strengths.
- Uniquely curated programming to help you smash training plateaus and arrive at your goals safely.
- Intensive video analysis of lifts / training to ensure you move with healthy and powerful patterns.
- Nutrition and lifestyle coaching to help you learn healthy and nourishing habits to support a vibrant life.
Your guide on this journey will be Brian Terpak, owner of Steelworks Strength Systems in Philadelphia. A Certified Strength and Conditioning Specialist (CSCS) through the National Strength Coaches Association, Brian has been a strength and conditioning coach since 2013 and has helped hundreds of people redefine their own self-imposed limits and helped them smash their goals. You can learn more about him HERE.
If you are ready to get started and join this select trial team, please e-mail Brian today. Brian@steelworksstrength.com
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
RIPCORD: 4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135)|(135/95)
Advice from our coaches:
1. This is a grip intensive workout, so we will make sure to stretch and warm up the arms and shoulders beforehand. Focus on keeping your hands and shoulders loose on the runs. Don’t clench the hands.
2. If you don’t yet have C2B pull-ups use chin over bar pull-ups or a banded pull-up for scaling.
Who doesn’t love a challenge and even better, who doesn’t like black out bingo!!!
Pick-up your bingo card at your gym and get to work. The goal is to “black out” your bingo card by completing the Row-vember challenges over the month of November.
Each bingo card will be displayed at the gym so we can all see each other’s progress throughout the month as well as promote some healthy trash talking, lol. At the end of the month, those who blacked out their card will be entered into a drawing to win the coveted “Name Your Rower” Prize.
Individual “Name Your Rower” Prizes will also be given out for the top scores in some of the bingo card workouts.
Have Questions? Reach out to any of your coaches.
Good Luck and Enjoy your Row-vember Challenge….. Get ta’ Rowin’
Join us for a holiday party! CFML Holiday Party at Workhorse Brewing Company in KOP. Dec. 2nd 7pm-9pm. Come grab a drink with our coaching staff and meet other Main Line athletes. No RSVP required, just show up!
|Stuff your coach is reading, hearing, watching, using or buying|
Four Tips to Stay Balanced Upside Down
Handstand holds are often a source of frustration and can involve some fun bloopers when we are first learning. Read through these “do’s” and “don’ts” of handstand holds.
This Sub for Kettlebell Swings
Picture this: your programming for the day says kettlebell swings, but you’re traveling and your hotel gym doesn’t have any available. Try this substitute instead for the same stimulus!
SWINGS AND THINGS.
Gifts for Every Athlete in Your LifeStarting your holiday shopping? Help them reach their goals with the training gear they need. They’ll love unwrapping TYR’s apparel, sunglasses and swimwear designed for athletes, by athletes. Can’t decide what to buy? Pop a gift card into their stocking!
TOP TYR GIFTING.