This post first appeared on Box Rox - Training. READ ORIGINAL ARTICLE HERE

Brooke offers a great deal of advice on both the physical and mental side of training. Try applying some of her lessons to your own life and training in order to become a better, healthier and happier athlete. 

PHOTO GALLERY OF BROOKE WELLS

Click on the blue arrows to browse through the gallery.

Practice-makes-perfect

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Check out these multiple workouts from Brooke’s programming, accompanied by warm ups and tips from the talented young athlete. 

TALK to yourself, instead of LISTENING to yourself

“Discouragement can come in many different forms; sometimes it’s the voice inside your head that tells you you’re not good enough, or other times it may come from giving your very best and not succeeding. Fuel your heart with encouragement in these six ways:”

  • how you talk to yourself
  • what you visualize
  • what you watch
  • what you read
  • what you listen to
  • who you surround yourself with

“Then, choose to believe that everything that happens to you is in your best interest, and it will turn all your challenges into opportunities.”

Individual Event 3 CrossFit Games

“MY Number 1 🔑 to success; HAPPINESS! Have FUN. There’s times to be serious & put your game face on 😈 but don’t take every second of training so seriously!! It’s okay to LAUGH and ENJOY THE PROCESS”

SQUAT WARM UP

9 min EMOM:

  1. 45 second bike. Increasing effort each round.
  2. 8 Kang Squats with empty bar. Essentially a Good Morning into a squat. Great to open up hips & prepare hamstrings.
  3. 15 banded squats. Focusing on pushing your knees out against the band to get your glutes firing & knees tracking correctly.

WORKOUT: EVEREST

21-15-9, For Time:⠀

  • Back Squats (315/225#)⠀
  • Strict Handstand Push-ups

“Hey Ben, any suggestions on how I should break this up??” -Me

“You’re not.” – Ben Bergeron

MOBILITY TIPS FROM BROOK WELLS

INTENSITY in your workouts starts with GOOD MOBILITY. How?? 👇🏼

🔑 DISTANCE : move more comfortably in space by increasing range of motion

🔑 FORCE : optimize the ability to transfer strength with better levers and positions

🔑 SPEED : Faster execution thanks to the use of energy that is no longer wasted to correct a bad line of action

WORKOUT

“It’s a beautiful day for some barbell cycling 🤗♥️”

3 Rounds NOT For Time:

  • 15 Deadlifts (155/105#)
  • 12 Hang Power Cleans
  • 9 Front Squats
  • 6 Jerks
  • 3 Squat Clean Thrusters

“From Ben Bergeron of course 🏋🏻‍♀️ Not for time because focusing on making it pretty & smooth 👌🏼 I decided to do the rounds quickly and rest a little in between rounds. You do what ya want with it 😛😘”

YOUR HAND

“We’re all dealt a hand. It’s up to us whether to accept it, or to use it as a starting point. “I’m not a runner,” “I’m not a gymnast,” and “I’m not strong,” are just stories we tell ourselves. The truth is, you’re not a runner… yet. You’re not a gymnast… yet. You’re not strong… yet.”

Brooke-Wells

PARTNER WORKOUT

“I’ve got my favorite training partner visiting me this week 💜 We have so much fun 👯‍♀️ Try this one:”

  • 4 Rounds For Time:
  • 5 Deadlifts (325/245#)
  • 25 WallBalls (30/20#)
  • 75 Double Unders

“Tag your favorite training partner to do it with you! 💕”

SNATCH COMPLEX WORKOUT

6 reps total:

  • 1 Snatch Pull
  • 1 Low Hang Squat Snatch
  • 1 Snatch Grip Push Press (BTN)
  • 1 Squat Snatch
  • 1 Snatch Balance
  • 1 OHS

WORKOUT

For time:

  • 135-lb. thrusters, 15 reps
  • 135-lb. sumo deadlift high pulls, 21 reps
  • 135-lb. thrusters, 12 reps
  • 135-lb. sumo deadlift high pulls, 15 reps
  • 135-lb. thrusters, 9 reps
  • 135-lb. sumo deadlift high pulls, 9 reps

AMAZING TRANSFORMATIONS – Sara Sigmundsdottir before CrossFit (and 10 of her workouts you should try)

All photos courtesy of Pete Williamson Photography and CrossFit Inc

This post first appeared on Box Rox - Training. READ ORIGINAL ARTICLE HERE

©2020 Beat The Bulge

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