Mid-Atlantic CrossFit Challenge Week 1

brutestrength Training Tips

Brought to you by Games Athlete and Brute Coach George Sanchez Workout 19.1: For time: 75 Wallballs 20/14 100 Cal Row 75 Wallballs Breakdown: Time, Length, Equipment needed: Time will vary here but for top athletes it’s safe to expect sub 10s.. maybe sub 9s!? You will need a medicine ball (20/14) and a concept2 rower. Additionally you’ll need to show the height of your wall-ball target so you will need a tape measure. Pacing advice: Athletes expecting to qualify …

Australia CrossFit Championship Week 1

brutestrength Training Tips

Brought to you by Games Athlete and Brute Coach George Sanchez Workout 1: 12 min AMRAP 30 Double Unders 3,6,9 etc Power cleans @ 50kgs/35kgs (reps increasing by 3 each round) Breakdown: Time, Length, Equipment needed: 12 minutes, barbell, plates, clips, jump rope Pacing advice: This is a muscle endurance workout that will challenge your shoulders and grip. Honestly this workout is just a whole lot of power cleans and the double unders will become an afterthought for most athletes. …

WZA Team Online Qualifier Tips Workouts 1-10

brutestrength Training Tips

Brought to you by Games Athlete and Brute Coach George Sanchez Workout 1 – Athlete A – For Time 3 Rounds Of 10 Back Squats (225, 155Lbs) 20 Toes To Bar Workout 2 – Athlete B – For Time 3 Rounds Of 15 Back Squats (185, 125Lbs) 15 Deficit Hspu (6In, 4In) Workout 3 – Athlete C – For Time 3 Rounds Of 20 Back Squats (135, 95Lbs) 10 Ring Muscle-Ups Workout breakdown: Time, Length, Equipment needed Varied depending on …

Fittest In Cape Town Online Qualifier Workouts 1, 2, & 3

brutestrength Training Tips

Brought to you by Games Athlete and Brute Coach George Sanchez First things first; make sure you take a good look at the web page and all of the specifics and requirements for this qualifier. I really enjoy how strict and in-depth the FICT team went with putting their event on this year. Here’s the link to the general page, but make sure you navigate through and look into each workout as well: https://fittestincapetown.com/qualifiers/online-qualifiers-general-requirements/ Workout 1 15min AMRAP: 50 Calorie …

Coming Back From a Spinal Fracture

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Spinal injuries are on a different scale than a sprain or muscle pain, so it’s important to treat them as such. Brute Strength’s Director of Injury Management, Dr. Sean Pastuch is breaking down the steps to take if one of your athletes approaches you with a spinal injury. To start, get them out of the gym for 2-6 weeks. The spine isn’t like a sprain, muscle pain or ligament tear. If they come back from rest and claim that a …

What You Need to Know About Your Posture

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One of the most frequent questions that our coaches at the Active Life get are in regard to posture and what exercises they would recommend in order to improve posture or body positions. The fact is your body will assume the posture that is the most advantageous for it at any given time. What you need to be thinking about are “what positions am I spending the most time in” and “what does the opposite of this look like?” Once …

WZA Online Qualifier Workout 6 & 7

brutestrength Training Tips

Brought to you by Games Athlete and Brute Coach George Sanchez 8min AMRAP Max Meter Row Workout breakdown: Time, Length, Equipment needed 8 minutes Concept 2 Rower Pacing advice: Row your boat! This workout is all about knowing your ability and riding that threshold line for 8 minutes. Pacing is going to look a little different from athlete to athlete on this as some might consider trying to hold one pace for this entire push and others may set some …

Strategies for Dubai Online Qualifier 2018 Week 3

brutestrength Training Tips

Dubai 18.3 Brought to you by Games Athlete and Brute Coach George Sanchez This is a 20 min AMRAP ascending ladder 9 Cal row 9 Double KB snatch 15 Cal row 15 Double KB snatch 21 Cal row 21 Double KB snatch 27 Cal row 27 Double KB snatch 33 Cal Row 33 Double KB Snatch 39 Cal row 39 Double KB snatch 45 Cal row 45 Double KB snatch Etc… Kettlebell weight: 2x24kg /2x16kg Workout breakdown: Time, Length, Equipment …

How to Recover From a Muscle Tear

brutestrength Training Tips

Coming back from a muscle tear or strain? We understand the temptation to push through it and keep training, but the annoyance of your strain will only get worse if not given the opportunity to heal. Dr. Sean Pastuch, Brute Strength’s Director of Injury Management and founder of Active Life RX, is touching on how to recover and what percentages you should be training at to keep that slight pain from turning into a big problem. To learn more about …

Why Your Warm Up Needs to be Better

brutestrength Training Tips

We’ve all been there before, you tell your workout partners you’ll be there at 9, you’re running late, get there at 9:20 and you do a couple of quick toe touches and then you just hop into wherever your workout partners are. Or, you’re not feeling particularly motivated and instead of wasting all of the motivation you have on warming up—you do a couple things here and there and get right into your programming. What you do to warm up …