Summer Slam 2017
August marks the anniversary of Free Range!! As a way to celebrate our anniversary this year, we are hosting an in-house partner competition on Saturday, September 9th.

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Sign up costs will be $15.00 each person ($30 per team) and we are teaming up with Free Range member Kim Romney Liguori to use this event as a way to raise awareness and support the American Cancer Society.

*Registration will close Friday September 1st!*

Visit our Event Page to register.


Related:

Events 1, 2, 3, 4, 5 are released!
Continue improving your Pull-ups & Dips
Last week we wrapped up what we called our "Upper Body EMOM" program.
(EMOM = Every Minute On the Minute).

For five weeks we completed a pull-up & dip (or push up) workout that aimed at slowly increasing the volume (reps) of these two movements each week. The program followed the same basic concept as our 5x5 Back Squat Program from earlier this year.

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Last week we shifted to a strength focused variation of the upper body EMOM. Building on the foundation of volume, we focused on the hardest variation of the pull-up and dip that we could complete for 3-5 reps.

For some of us, this meant adding weight to the movement, or moving to a harder variation than we used in the volume phase. For others, this means using a light gauge band.

While we are moving on to a new focus as a group (running!!), there is still a ton of room to improve in the upper body strength department and I want to encourage you all to continue with this training alongside our group program and during open gym.

Here's how...

Utilize a similar structure as last week:
• Every 3:00 for 5 rounds.
• Complete 3-5 reps each on your hardest pull-up AND dip.
• The reps can be different for each movement.
• Each week add another rep to each movement.
• Once you can successfully complete 5 sets of 5 reps, make it harder and bump the reps down to 3.
• Complete this 2x/week for as long as you continue to see progress.

This program template is a great way to build toward your first strict pull-up, first dip, first kipping pull up, or your first muscle up.

If you would like more specific guidance I am always available for individual program design.


Upper Body EMOM - Volume phase:
http://freerangeathlete.com/gym/freerangecrossfit/wods/10599
http://freerangeathlete.com/gym/freerangecrossfit/wods/10606
http://freerangeathlete.com/gym/freerangecrossfit/wods/10613
http://freerangeathlete.com/gym/freerangecrossfit/wods/10617
http://freerangeathlete.com/gym/freerangecrossfit/wods/10625

Upper Body EMOM Strength day:
http://freerangeathlete.com/gym/freerangecrossfit/wods/10635

Related:
5x5 Back squat program
Open WOD 17.5
This week marks the 5th and final week of the 2017 CrossFit Open.

The final workout will be announced this Thursday live at 5:00 pm during open gym. Come in and watch it with us!!

For the final week, we will be completing the workout on Saturday as a large group.

As soon as the announcement is made, we will put together heat times for you all to sign up for. We will run heats from 9 am thru 11:30 am, depending on how long the workout is.

Afterward, we can plan to take a big group over to US Egg for some post-workout protein pancakes! ;-)

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So, what’s after the 5×5?
I know it's hard to believe, but eventually, we will all run into our wall of 5x5 progress. That extra 2.5 - 5 lbs, finally tips the scale and we are unable to complete the 5 grueling sets of 5 reps, thus ending the first phase of the program.

This is okay! There is still room for progress!

When this day finally arrives, it's time to give yourself a "de-load" week. Take your weight down to 50% and complete 5 perfect sets of 5 reps. Think of this as your final sendoff to this beloved rep-scheme ;-).

After your de-load week, it's back to business.

This time we are squatting 5 sets of 3 reps.

Load the bar back up to what you used 3 weeks ago and follow the same progression we used previously, adding 2.5 - 5 lbs every week at the new rep scheme.

This strategy will allow for several more weeks of building weight.

Once we exhaust our abilities to add weight on the sets of 3, it's time to attempt a new 1 rep max.

The next post outlines strategies for building to your 1-rep max. We will also cover advice on how to maintain the strength you have earned in this squat program moving forward (without having to continue with 5x5 for eternity).

Now, let's squat! :-)


Related:
5x5 Back Squat Program
Squat mobility sequence
Squat mobility sequence
Mobility is an important and often overlooked facet in all of our training.

The fact is compounded when we add something like a strength program to our normal training.

To maintain healthy joint function, progressively improve ranges of motion and help prevent injury in your squat program I recommend beginning your 5x5 Back Squat sessions with the following mobility circuit.

Squat mobility circuit:
A. Standing hip circles, x5 each direction, each leg
B. 90/90 hip rotations, x10
C. Knee pushes, x10-20 each leg
D. Squatting, thoracic rotations, x5 each side
E. Duck walk, x48ft

This circuit will only take you 10 minutes.

It will dramatically increase your takeaway from the squat program.

Do it. Do it now! :-)



Related:
5x5 Back Squat Program
Barbell Club is back!
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Beginning this Thursday we will meet each week at 6:00am and 5:30pm on Thursdays to develop your technique in the snatch and the clean & jerk. Whether you are completely new to Olympic weightlifting or have prior experience, these classes will absolutely improve your ability and help increase your strength and power production. If you are free on Thursdays, this is where you want to be. ;-)

Classes will be coach-led and focus on one of the major lifts each session.

This class is FREE to all members and open to ALL LEVELS.
Consistency
The Arizona CrossFit Affiliate Competition is an exciting event. It fires me up that we have 20 Free Rangers signed up for 2016!

Competition has always been an integral part of CrossFit. The beauty of a competition is that it becomes the proving grounds for our fitness. A specific time and place to test what we have been training. And, if we go into the event with the right mindset, we will learn a lot about ourselves and where we can further improve our game.



In an effort to help us get the most of this competition, I would like to explore three training concepts with you. Consistency, intensity and training weaknesses.

I recently listened to an excellent podcast during my weekly gym-scrub-down-cleaning-day. In the discussion, they shared an insight that struck a chord with me. People tend to overestimate what they can do in a day and underestimate what they can do in a year. I believe one way to restore an appreciation for what can be done in a year is focusing on consistency.

In our training, consistency is the sum total of hundreds of little decisions we make each day. These simple actions add up to something substantial in our training months later. Our warm-up, mobility, and movement mechanics are key contributors here. Extending our elbows on every push press rep. Focusing on the quality of each of our "tea cups." Trusting in a progression for developing a skill. These quality decisions help build performance and, more important perhaps, they become habits. As the saying goes: "How you do anything is how you do everything."

Let this event challenge us to look at how we spend your time and effort in (and outside) the gym. We have three months until the event. What positive, consistent habits can we build (or refine) by then?

We'll chat Intensity and Weaknesses later this week!
5 years of Free Range
1500+ WODs. Countless PRs. An incredible community.

There is a lot you can say about CrossFit. It is a workout, a community, a lifestyle, a sport. Above all else, though, it represents a philosophy centered around a daily challenge to step outside your comfort zone. This is no easy task. The kind of character and camaraderie that this forges is something special. I feel very lucky to have had the opportunity to share this daily challenge with so many of you over the years. It's amazing to watch the transformations - large and subtle - take place every day. Thank you for helping me grow as an individual and a coach, and for walking this path with me!

Here's to many more challenges, Free Rangers. Happy 5 year anniversary!

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Structuring YOUR strength program
The goal with our Summer strength program is to introduce an individualized strength approach in our group classes. This means that everyone will have a slightly different prescription but that we are all working toward a similar goal: to make improvements in the fundamental strength metrics outlined in our band system.

To see how to structure YOUR strength program, use the instructions below.

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Lower body prescription:
1) If you haven't ever completed a full 5x5 squat program, begin with the Basic Strength Foundation lower body routines. This program is simple and INCREDIBLY effective at getting you stronger.

2) If you have completed a 5x5 program to completion, then the intermediate/advanced Summer program lower body routine is for you. Make sure you have a max for your back squat and deadlift and follow the 5/3/1 instructions.

Upper body prescription:
1) If you are working toward achieving the blue band pull-up and push-up standards, use the Basic Strength Foundation upper body routines.

2) If you have completed the blue band pull-up and push-up standards, use the intermediate upper body strength routines to develop your green band strict pull-up and strict ring dip metrics.

3) If you have strict pull-ups and ring dips, use the advanced upper body strength routines to develop your muscle up and strict handstand push ups.

I hope these instructions enable you to come in to class on Monday fired up and ready to make some serious strength improvements!
Summer ’16 strength program
Beginning June 6th we are incorporating a structured strength element to our daily WODs - dubbed the Summer '16 strength program. This program challenges beginner, intermediate & advanced athletes alike through its relative approach.

band-system

The prescription is simple: on days when the WOD recommends lower body strength, perform the lower body strength routine, and on days when the WOD recommends upper body strength, perform one of the upper body strength routines.

These strength routines will be incorporated into the regular group class.

This approach allows each athlete to develop a foundation in the movements that are appropriate for their current fitness level. You may also notice that many of the strength goals and prescriptions center around the fundamentals we have outlined in our Free Range Band system.

Consider these routines as "jumping off points" that will be tweaked to fit each athlete. Talk with a coach about the best starting point for the lower body & upper body strength routines for you.

We are excited to dive into this program with you all!

Beginner (yellow/ blue/ green bands):
Visit: Basic Strength Foundation

Intermediate (blue/ green/ red bands):
Lower Body Routine #1:
A1. Back squat, 5/3/1
A2. Daily WOD warm up drill(s)
A3. Upper body mobility drill
Use the rep scheme outlined in the 5/3/1 approach at the gym.

Lower Body Routine #2:
A1. Deadlift, 5/3/1
A2. Daily WOD warm up drill(s)
A3. Upper body mobility drill
Use the rep scheme outlined in the 5/3/1 approach at the gym.

Upper Body Routine #1:
A1. Bench press, 5/3/1
A2. Strict pull up, @ 3103 tempo, x3-5 reps
A3. Daily WOD warm up drill(s)
A4. Lower body mobility drill
Use the rep scheme outline in the 5/3/1 approach (plus two additional sets for A2-4)

Upper Body Routine #2:
A1. Ring dip, @ 3103 tempo, x3-5 reps
A2. Skin the cat, x3
A3. Daily WOD warm up drill(s)
A4. Lower body mobility drill
Complete 5 working sets

Advanced (green/ red/ black bands):
Lower Body Routine #1:
A1. Back squat, 5/3/1
A2. Daily WOD warm up drill(s)
A3. Upper body mobility drill
Use the rep scheme outlined in the 5/3/1 approach at the gym.

Lower Body Routine #2:
A1. Deadlift, 5/3/1
A2. Daily WOD warm up drill(s)
A3. Upper body mobility drill
Use the rep scheme outlined in the 5/3/1 approach at the gym.

Upper Body Routine #1:
A1. Bench press, 5/3/1
A2. Rope pull up, @ 3103 tempo, x3-5 reps
A3. Daily WOD warm up drill(s)
A4. Lower body mobility drill
Use the rep scheme outline in the 5/3/1 approach at the gym (plus two additional sets for A2-4)

Upper Body Routine #2:
A1. Wall-facing HSPU, x3-5 reps
A2. Front lever hold, :10-15
A3. Daily WOD warm up drill(s)
A4. Lower body mobility drill
Complete 5 working sets


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