Month: November 2014

Strength

EMOM FOR 10 Minutes
[odd] Sustainable set of Kipping Pull-Ups
[even] Sustainable set of Strict Push-Ups

Use the top of each round to work on a straight set of Kipping pull-ups.  Try to lower the intensity somewhat and work on efficiency.  A good kip will require you to coordinate the timing of your pull with the momentum transfer from your core.  If you do not have the strength to perform a bodyweight pull up with a kip, scale by using a band or by doing supine ring rows.

WOD

AMRAP in 10 Minutes

Squat Clean Thrusters 115/75lbs
EMOM 5 Burpees Over The Bar

Workout notes:  Compare your score to July 29, 2014   The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute.   Your score is your total number of squat clean thrusters completed by the end of the 10 minutes.  Pacing will be paramount!  In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain a steady # throughout.  Scale the squat clean thrusters by weight first or to goblet squats if your chest and elbows are caving forward. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are.

WOD

“Jenny”

AMRAP in 20 Minutes of

20 Overhead Squats 45/35lbs
20 Back Squats 45/35lbs
400M Run

Workout notes: Today’s workout is a hero WOD introduced recently by CrossFit.com.  The workout honors Capt. Jennifer M. Moreno, who died Oct. 6, 2013, in Zhari District, Afghanistan.  You might find this workout to be more difficult than those that you usually encounter.  The workout brings aspects that are well outside of your usual comfort zone that of high rep squats and specifically overhead squats.   The 20 minute format doesn’t make the workout any easier and it isn’t supposed to be.  Keep moving for 20 minutes.

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 Burpee Box Jumps 24/20″
15 Kettlebell Swings 24/16kg

Workout notes: Use this opportunity to focus on each movement separately. For the strict pull-up scale to a difficulty level that you find challenging.  Maintain hollow body if you can and avoid kipping or transferring momentum by kipping or kicking and make those reps largely strength based.  The burpee box jumps represent the largest amount of time per rep for most people.  Use this opportunity to try increasing your tempo for the set of 10 burpees even if it forces you to spend some moments of rest before picking up the kettlebell.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Classes will be at 9:30AM and 12PM today![/creativ_alertbox]

WOD

3 Rounds for Reps with one minute on each station

Push-Ups
Row For Calories
Box Jump 24/20″
Double Dumbbell Thruster 45/30lbs
Kettlebell Snatch 24/16kg
Rest

Workout notes: This workout is performed “Fight Gone Bad” style (you’ll be on each station a total of 3 times).  You will be working for one minute at each station and counting your total reps for the entire workout.  The stations should compliment each other somewhat such that you can work aggressively through as much of the minute as possible giving yourself some time to transition.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Come Join Us for Today’s Only Class At 9AM![/creativ_alertbox]

WOD

For Time

400M Run
40 Burpees
50 Sit-Ups
60 Squats
300M Run
30 Burpees
40 Sit-Ups
50 Squats
200M Run
20 Burpees
30 Sit-Ups
40 Squats
800M Run

Strength

Clean & Jerk

1-1-1-1-1-1

Work up to a strong effort Clean & Jerk.  For all lifters this means keeping the load light at first and working up in small increments. A squat or power clean is acceptable but a the most experienced lifters will catch the bar in a squat to lift strong loads.  New lifters focus on technique and judge your effort by your strain.  If you can maintain your technique as the load gets heavier you are doing well.

WOD

5 Rounds for Time

4 Double Dumbbell Front Squats 45/30lbs
5 Double Dumbbell Burpee Deadlift 45/30lbs
6 Double Dumbbell Front Rack Walking Lunge Steps 45/30lbs
200M Run

Workout notes: This dumbbell complex might look tame but we have a total of 15 reps that can  be tough to do unbroken.  Break them up as you need to but keep in mind that you’ll get some grip recovery on the run which can set you up for the following round.  The use of dumbbells will make each of these movements much harder than they would be with a barbell.  The front squat and lunge will increase in difficulty due to the placement of the dumbbells  at the shoulders. You might find it difficult to keep your torso upright through the full range of motion.  Remember to keep your elbows up and try not to let your chest cave forward as you move through each repetition.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE OUR THANKSGIVING HOLIDAY HOURS: We will be holding a workout on Thanksgiving at 9AM only. Friday morning we will be open for the 9:30AM and 12:00PM Classes and returning to normal hours on Saturday.[/creativ_alertbox]

Strength
3-3-3-3-3

Weighted Pull-Up

Perform 5 sets of 3 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

AMRAP in 12 Minutes
15 Double Unders
10 Wall Ball Shots 20/14lbs 10/9′
5 Deadlifts 225/155lbs

Workout notes: Think about trying to move quickly from station to station on this workout.  Unbroken is not required but if these are lower set sizes than you normally work with that could be an option.  The deadlifts will be difficult following the prior movements so take that into consideration when picking your weight.  Either way the weight you choose is going to be best if it’s in the 60% and under range rather than close to your 1RM.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE OUR THANKSGIVING HOLIDAY HOURS: We will be holding a workout on Thanksgiving at 9AM only. Friday morning we will be open for the 9:30AM and 12:00PM Classes and returning to normal hours on Saturday.[/creativ_alertbox]

Strength

3-3-3-3-3

Weighted Dips

Perform 5 sets of 3 Weighted Ring Dips and increase the weight across each set if possible.  Perform the movement strict and without weight rather than kipping if you are not quite ready for weighted dips. If you do not have bodyweight ring dips yet you can try them on the p-bars or use a band but perform 5 sets for max reps rather than stopping at 3.

WOD

“Tabata This”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Workout notes: You will be working with the “Tabata” interval today. Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest.  Everyone will start on the rower and progress through the workout in waves if possible. Tabata is scored as your lowest number in ANY round and for this workout it will be the total of your lowest for all of the Tabatas(8+12+10+10+10=50).  The goal is to sustain your work through all 8 rounds of a movement.   The total workout takes over 20 minutes so start with a sustainable pace but keep up the intensity and go hard at each station!

WOD

For Time

800M Run
50 Power Snatches  95/65lbs
800M Run

Workout notes: The heart of this workout is obviously the large set of power snatches following the first run but don’t discount the runs! The runs will take up a lot of your workout time so move quickly but choose a pace that leaves you ready to start the snatches. The snatch weight should be “light” in comparison with your 1RM.  Ideally you are performing the 50 reps in small to large sets for a most of the round.  Your set size might decrease as you get tired but you don’t want this to be so heavy that you are performing your reps 1 at a time for all 50!