Month: December 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day tomorrow and closed Thursday and Friday of this week. We will return to normal hours on Saturday![/creativ_alertbox]

Strength

EMOM for 10 Minutes

3 Power Clean

Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive.  Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

WOD

“Diane”

For time

21-15-9

Deadlift 225/155lbs
Handstand Push-Up

Workout notes: This classic CrossFit benchmark workout includes the difficult handstand push-up. The movement can be kipped but you do need a baseline level of strength.  As a baseline you should be able to hold a handstand for 1 minute as well as do 15 super strict push-ups in a row without breaking.  If you are not quite at that ability level perform a movement that will help build that overhead and pressing strength.  Choose dumbbell strict press or standard push-ups.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day on Wednesday and closed Thursday and Friday of this week. We will return to normal hours on Saturday![/creativ_alertbox]

Skill 

EMOM for 8 Minutes
30 Seconds of Pull-Ups

Complete as much work as you can each round.  If you are new to kipping keep the number small and practice the timing.  If you are in the 2-3 rep range and having difficulty, making multiple attempts within the minute would be totally appropriate, this is skill practice!  If you are using a band make sure to perform dead hang pull-ups so you don’t use the rebound of the band to propel you upwards!

WOD

For time

21-15-9

Thrusters 95/65lbs
Kettlebell Swings 32/24kg

Workout notes: The workout has a low total rep count but the movements will be very anaerobic for most and therefore quite difficult.    The recommendation is a heavy kettlebell swing, if you have been swinging a lighter one for a while and feel like you are ready for a new challenge, use the low total rep count as an opportunity to bump up what you normally use.

WOD

3 Rounds for Time

400M Run
200M Double Dumbbell Farmer Carry 45/30lbs
40 Push-Ups
20 Double Dumbbell Front Squats 45/30lbs

Workout notes: This workout is written with dumbbells in mind but it can be performed with kettlebells as well  if you prefer the feel of the kettlebell.  Either way you’ll need to choose a weight you can get to the wall and back with a reasonable amount of effort. Most will need to break up the walk of course but if you are only able to move a few steps at a time and dropping the objects, you may have gone too heavy.  The push-ups are high in number so a reasonable scaling option will be important.  A strict movement like the push-up will require some recovery at some point but whatever you are doing make sure you are actively pressing through the full range of motion if possible. The dumbbells introduce an added level of difficulty to the squat. If you are having trouble maintaining your center of gravity over your feet with the dumbbells, you may want to scale to a goblet squat to reinforce the proper squat mechanics.

WOD

For time

10 Rounds of

10 Burpees Over The Bar
10 Deadlifts 185/125lbs

then

10 Walking Lunge Steps 185/125lbs

Workout notes: The weight limiting factor here will definitely be the walking lunge step.  The movement is unilateral so you are performing it with one leg, 5 times each. You will be tired which will make the movement harder than when fresh..  Make sure to practice the lunge step prior to the workout as you are warming up your deadlift.  Choose a weight with which you can keep an upright torso through the full range of motion of the lunge.

Strength

Back Squat 8-5-3-1-1-1-1

Work up to a strong effort back squat. Start light and increase the weight for each set using small increments and working up to a load that is heavy but under control. The first few sets  Concentrate on your mechanics and establish good form early.  If your chest is collapsing forward or your knees are in throughout the rep, you have a movement issue that needs to be addressed! Review spotting and safety protocol before you start lifting!

WOD

5 Rounds for Reps with 1 Minute on Each Station

Pull-up
Double Dumbbell Push-Press 40/25lbs
Row for Calories
Rest

Workout notes: This workout is scored “Fight Gone Bad” Style.  You’ll get a minute to work at each station for 5 Rounds with one minute of rest between. We’ll start in waves if possible with everyone working on the Pull-Ups.  It’s a good idea to start with a set work period and give yourself some time to transition to the next station.  Try to maintain your numbers for each movement all 5 times.

Skill

1-1-1-1-1-1-1

Split Jerk

Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under the bar.

WOD

AMRAP in 15 Minutes

30 Double Unders
25 Wall Ball Shots 20/14lbs 10/9′
200M Run

Workout notes: This workout is a repeat!  This is a great opportunity to work on two difficult conditioning movements.  Experienced CrossFitters should work on performing unbroken sets of wall balls and double unders.  You will recover a bit on the run but be sure to push the pace and pick up the rope as soon as you come in from the run.  If you don’t have double unders yet use this opportunity to commit to the movement.  You’ll spend a lot of time on the DU’s, and it may be frustrating but you will be rewarded with a great workout.

Strength

Deadlift

8-5-5-3-3-3-3

Work up to a heavy 3 rep max for the day.  The first few sets should be very light.  Remember to practice setting your back as you address the bar and assess your setup before you lift.  Maintain your posture as you increase the weight and work up in weight in small increments.   Take this time to judge your performance by your movement.  Your back should be flat and your legs track uniformly over the feet.

AMRAP in 6 Minutes

5 Hang Power Clean 155/105lbs
10 Box Jump 24/20″

Workout notes: This combo should feel similar to our deadlift/box jump combo from December 9! These two movements also compliment each other but  the clean taxes the grip as you won’t be able to perform the reps with a mixed grip. Review the hook grip! Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh.

Skill

Tabata Hollow Rock
Rest 1 Minute
Tabata Handstand Hold

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  If you are still working on handstands try working only during the 10 second period and resting for 20 seconds.

WOD

AMRAP in 10 Minutes

5 Push Ups With feet on a box 24/20″
10 Weighted Goblet Step Ups 24/16kg
15 Kettlbell Swings 24/16kg

Workout notes: Performing decline push-ups with your feet on a box increases the difficulty of the push-up greatly.  If you don’t have a strict push-up stick to push-ups on the floor but make them as difficult as possible.  Maintain a rigid posture even if you are coming off of the ground from your knees. If you are stuck somewhere in between you can always scale the box height by stacking plates to a difficulty level that you can maintain. Hold the kettlebell goblet style keep your chest up as you step up to the box.  Alternate legs or perform them in sets but make sure you distribute the work evenly.

Strength

1RM Weighted Pull-Up

Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your max for the day with the remaining time.

WOD

AMRAP in 20 Minutes

30 Sit-ups
25 Air Squats
20 Alternating Dumbbell Snatch 45/30lbs

Workout notes: Use this workout to establish a sustainable rate of work.  For a task this long it doesn’t make sense to redline.  Start working at a consistent pace and try to keep working at that capacity! Fight to keep the same intensity/pacing for the entire workout!