Seneca Training Systems

Seneca Training Systems A home for all things fitness- personal training, remote programming, nutrition, massage and body tempering.

03/10/2022



I love this workout, high skill and heavier weights!

To me this workout has so many variables it’s better to zoom out and think about your weaknesses and be realistic.

Newer athletes, this is all going to hinge on your strength and skill. This workout may be the first time you break through getting a new gymnastics skill or a new heavy thruster. But, talk with your coaches about your realistic plan.

Seasoned athletes, you saw this and knew your holes immediately and if you didn’t, you’re naïve. Stay in your lane, control your weak point or when things break down. Better to do quick singles or smaller sets and get planned rest than it is to rest too long from your heart rate spike. Looking at 2-3x your Fran time probably ~9min as long as you have control of all these skills. If you have some of these some days and some not make sure you’re warm and play around with things before committing because this is a workout you need to be committed too.

Elite, full send 😤🤘 as long as you don’t grind a rep or get some no reps it’s about pushing and living in the pain cave. Do not redline. But stay just below pushing yourself too far and live there. Know quicker sets with planned breaks is better than holding on too long and slowing down to grind. As seen in the release probably ~6min.

I am sure we will see some crazy fast times, I can’t wait 😜 this is a fun one.

Good luck everyone!

***talk to your coaches there are so many variables that you will need to consider based on your skill level and capacity (volume and strength)****

You don’t need anything fancy to be effective. Simple and effective go hand and hand. This will always be true.
03/10/2022

You don’t need anything fancy to be effective.

Simple and effective go hand and hand.

This will always be true.

03/05/2022

For after
Mostly static flow addressing:

Hamstrings
Outter hips
QL
Calves
IT band
Lat
Ql
Tfl
Psoas
Pec
T-bone
Back

Also address any of your normal problem areas!


03/05/2022

For before
3 passes through each:
Back
Lats
QL
Glutes
Hamstrings
Calves
Pec

Also address any of your normal problem areas!


Little post and I’ve been involved in CrossFit at some level since 2007. Been coaching since 2008 and participating ...
02/24/2022

Little post and I’ve been involved in CrossFit at some level since 2007. Been coaching since 2008 and participating in the open since 2010, back to days .

I was fortunate enough to be involved in a great community where I got to put on a show and duke it out with one of my closest friends yearly.

This is my first year not being at an affiliate and competing in some capacity. My goals have changed and shifted and I can stay true to those while putting in the work and effort to help push and guide my athletes. It’s a bit of a shift and one I needed. But, I look forward to testing things and helping people compete at a high level. And of course seeing everyone else suffer from afar haha.

To everyone competing good luck! I’ll post some things on utilizing body tempering and movement stuff for each workout and recovery stuff so stay tune!

Put in the work and when it gets tough remember why you started. Keep going.
02/14/2022

Put in the work and when it gets tough remember why you started. Keep going.

02/11/2022

Video reviews and instructional feedback is not just for weightlifting or mobility. It’s also for all movements. Anything in question. Anything a client of mine wants to improve and add.

This is just a quick feedback video I did to help keep stability and limit the variables in the handstand walk.

🔑 points:
- feet together and over
- shoulders stack over wrist
- constant gaze; more at the hands and behind Vs trying to look forward creating an excessive scorpion 🦂

to & 📸: &
02/10/2022

to &

📸: &

I really hope anyone who’s on a journey to better themselves keeps pushing forward as it gets hard. Because each obstacl...
02/09/2022

I really hope anyone who’s on a journey to better themselves keeps pushing forward as it gets hard. Because each obstacle you think is impeding your success will lead to it as you overcome it.

Nutrient timing is how you distribute your meals and macronutrients around your days toughest task. Whether it’s having ...
02/07/2022

Nutrient timing is how you distribute your meals and macronutrients around your days toughest task. Whether it’s having mental acuity or a proper pre/post workout nutrition. This is a very simple concept that is under utilized.

Outlined here is a simplistic way to look at how to compile your meals daily based on when you actually train. Things may look different if you have long training sessions or multiple. But, for the average person trying to feel and look better this is how I would try to distribute your macros throughout your day around training.

At the end of the day this is not the end all be all, just another tool to help optimize your results in the gym and for your body composition.

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02/06/2022

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Cary, NC
27511

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 6pm
Saturday 6am - 2pm

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