Brooke Wells is a CrossFit athlete who has qualified for the Games every year since 2015. You will do well to learn from her training tips and try out her workouts.
Brooke Wells was previously coached by the legendary Ben Bergeron and now is under the wing of coach Shane Orr, the same that takes care of Fittest Woman on Earth Tia-Clair Toomey.
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.
This article contains multiple workouts from Brooke’s programming, accompanied by warm-ups and tips from the talented 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.”
“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:
- 45 second bike. Increasing effort each round.
- 8 Kang Squats with empty bar. Essentially a Good Morning into a squat. Great to open up hips & prepare hamstrings.
- 15 banded squats. Focusing on pushing your knees out against the band to get your glutes firing & knees tracking correctly.
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
“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”
“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.”
“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
- 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
- Brooke-Wells: CrossFit Inc
- Brooke-Wells: CrossFit Inc
- Brooke Wells: Photo courtesy of CrossFit Inc