Month: February 2015

Strength

Deadlift
3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of three and as you increase in weight.

WOD

In front of a clock set for 12 minutes:

1 minute of Double-unders
1 minute of Kettlebell Hang Snatch 24/16kg
2 minutes of Double-unders
2 minutes of Kettlebell Hang Snatch 24/16kg
3 minutes of Double-unders
3 minutes of Kettlebell Hang Snatch 24/16kg

Workout notes: This couplet features a time priority format introduced at CrossFit.com.  Your score will be the total number of repetitions you complete of each movement so make a good effort with both. It will be extremely hard for most people to triple their work completed in the first round so consider cutting it a little short there  as you anticipate spending more time at each station as the workout progresses.

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 20 Minutes

400M Run
20 Overhead Squats 75/55lbs
1 Minute Rest following every round

Workout notes:  Take a note of the minute of rest following every round! What does that mean and why? The idea here is that you will have the opportunity to attack every run with a little higher intensity that you might in a long workout with a difficult high rep squatting movement.  We often see people lower the intensity and slow down a bit with their running in a long amrap. Use this time to give those runs some attention and keep your feet moving and move right to the overhead squat!  Treat each round as if it is for time.

Strength

Front Squat

3-3-3-3-3-3

Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

AMRAP in 8 Minutes
15 Sumo Deadlift High Pull 115/75lbs
15 Box Jumps 24/20″

Workout notes: The sumo deadlift high pull is another one the foundational movements of CrossFit.  Be sure to utilize vertical hip drive and transfer momentum to the bar so you can utilize minimal arm effort.  The “RX” weight for the SDLHP might seem light but will feel fairly heavy to most athletes for this movement.   Going unbroken isn’t required but you should be able to get through the round in only a few sets.  If you’ve chosen a weight that is so heavy you are stuck doing single reps you may have gone too heavy!

Skill

For quality
4-3-2-1

Wall Walk
Ring Roll-Out

10 reps of each might look simple but these movements are quite hard when performed for quality and to their full range of motion.  Take your time with each resting as long as you need to to perform each movement to best of your ability.  Pause and show control at the top of the wall walk which should be the top of your best handstand.  With the ring roll out hold the extended position momentarily before you close the hips and shoulders.

WOD
5 Rounds for Time
5 Double Dumbbell Strict Press 45/30lbs
10 Double Dumbbell Box Step Ups 45/30lbs 24/20″
15 Medicine Ball Cleans 20/14lbs

Workout notes: You’ll use two dumbbells holding one in each hand for the first two movements.  The reps do not have to be unbroken but you definitely should be able to do that with the strict press when fresh.    That movement will get very hard, very fast.  Hold the dumbbells suitcase style when performing the step ups and be sure test out that movement on both legs.  Distribute the work evenly by alternating legs every step.

Skill

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

Split Jerk

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.

WOD

AMRAP in 10 Minutes
Power Cleans 155/105lbs
EMOM 5 Burpees

The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform power cleans for the remainder of the minute.  Plan on doing a total of 50 burpees and remember to pace yourself with the heavy power cleans!  Most folks will be getting only a few cleans every minute so you don’t want to go out so hard you are stuck doing slow burpees without any time for cleans.   Your score is your total number of power cleans completed by the end of the 10 minutes.   This workout is a repeat!

WOD

“Angie”

For time

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Workout notes: This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be a lot for most of us so start with manageable set sizes and work through each movement with strategized rest.  Remember that the total number of reps can be scaled as well as the individual movements. If you are new to CrossFit and this level of volume,  consider “Half Angie” performing 50 reps of each exercise.

WOD

5 Rounds for time
20 Kettlebell Swings 24/16kg
15 Box Jumps 24/20″
10 Squat Clean 135/95lbs

Workout notes:  All of the movements in today’s workout involve some equipment! The most challenging movement for most will of course be the squat clean.  If you are new to this movement you can practice it with a power clean and front squat as you are warming up but eventually settle on a weight with which you can ride down into the bottom of a full depth squat.  Work on meeting the bar at the bottom of your squat and catching the bar with your elbows up, flat feet and knees tracking over your feet.

Strength

Deadlift
5-5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

3 Rounds for Time
21 Burpee Bar Hops
12 Front Rack Walking Lunge Steps 135/95lbs

Workout notes: Fairly short but a very challenging couplet.  Both stations will have you breathing quite heavily.  Jumping over the bar will be the most difficult way to perform the burpee but will require a strong effort.  Scale the jump back to a step over if you are not sure about safely making the jump.  Think twice about the lunges at the “Rx” weight and weights that you are used to for other movements.  Remember you are moving that weight with essentially one leg at a time so it can feel much heavier than you are used to compared to other workouts.   Whatever weight you choose make sure it is one you can perform the rep through the full range of motion with your torso completely upright and elbows out in front.  This shouldn’t be so heavy that your back is rounding or you are failing reps.

Skill

Tabata L-Sit
Tabata Superman Hold

Perform a full Tabata(8 rounds) interval for both movements. Rest 1 Minute between movements.

Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings. The superman hold will be an easier position for most folks to get into but still provides a challenge.  Hold the position for as long as you can without breaking.

WOD

AMRAP in 20 Minutes
400M Run
30 Sit-Ups
200M Uneven Farmer Carry*

*Rx Men (32kg Kettlebell, 45lbs Dumbbell) – Rx Women (24kg Kettlebell, 30lbs Dumbbell)

Workout notes:  The movements in today’s workout should compliment each other somewhat in that you are given a bit of recovery in each movement as you rotate through this triplet.  Work through the run and sit-ups at a steady pace and consider breaking up the carries by switching arms at least halfway through the movement. Also think about alternating which arm carries the heavier object on the way out to the wall if you are switching.