Month: March 2015

  • April 1, 2015

    Strength

    EMOM FOR 10 Minutes
    [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
    [even] :30 Seconds Push-Ups

    You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station.

    WOD

    5 Rounds for time
    5 Power Clean 185/125lbs
    30 Air Squats

    Workout notes: Spend a few moments working up to a moderate weight power clean.  Think about bumping up the weight you normally prescribe yourself if you have been working your power clean at the same weight for a while.  Keep in mind we’re specifically looking for a power clean so if the weight you choose is so heavy that you need to drop into a squat clean, you have done well with your technique but might be going a little heavy for this workout.

  • March 31, 2015

    Skill

    Tabata Handstand Hold or Walk

    The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand or handstand walk during as much of the 20 second interval as you can.  If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times.

    WOD

    3 Rounds for time

    400M Run
    21 Burpee Box Jumps 24/20″

    Workout notes: No barbell in today’s workout! This workout is all about how fast you can move your body through space.  Keep your breathing under control during the burpees so you are ready for the run. Challenge yourself to go fast during those reps though, you can lose a lot of time moving slowly and comfortably through the burpees!

  • March 30, 2015

    Strength

    Back Squat

    5-5-5-5-5

    Today we’re performing 5 sets of 5 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 5 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

    Metcon

    AMRAP in 10 Minutes
    30 Double Under
    10 One Arm Kettlebell Clean & Jerk 32/24kg (5left, 5 right)

    Workout notes: The prescribed load on the kettlebell is fairly heavy so scale accordingly.  We’re looking for Clean & Jerks you could perform in sets of 5 when you are fresh. That’s ground to overhead for each rep.  You may have to break them up when you get fatigued but if you are doing them one at a time from 3-2-1 go you may have gone too heavy.

  • March 29, 2015

    Spoiler alert: This is what most folks looked like after 15.5. If you haven’t done it yet you can do it during open gym today or tomorrow!

     

    WOD

    10 Rounds for time
    3 Deadlifts ~ 80%*
    6 Strict Ring Dips

    * Rest long enough to complete each set unbroken.

    Workout notes: This workout should feel very different from your normal metcon type of workout.  Record this workout for time but also the weight you use. Work up to a deadlift weight that is around 80% of your 1RM. Choose a weight that you can sustain unbroken sets of 3 and don’t be afraid to push the weight a bit.  Give yourself enough rest to complete that task and don’t worry too much about the total time on the clock.  If you have a recent 3RM we’re looking for a weight that is a little lower than that but still a challenge.

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  • March 28, 2015

    IMG_2873

    [creativ_alertbox icon=”” colour=”light-gray” custom_colour=””] Today is our Last Open WOD BBQ and everyone is invited! Heats for 15.5 will kick off at 11:30 as usual with BBQ/Party to follow! Meat and Drinks will be provided! Please bring a dish/drinks/treats to share if you would like or just bring yourself! [/creativ_alertbox]

     

    WOD

    5 Rounds of 1 Minute each

    Row for Calories
    Thrusters 95/65lbs
    Rest

    Workout notes: This is a bit of a remix of the latest CrossFit open workout 15.5.  Each interval is fairly short so don’t worry about pacing so much and try to hit numbers you can sustain as if this were scored as a Tabata style workout. Your score in the end will be your total number of calories rowed and thrusters.  Single thrusters are never fun so take a few breaths and try to get most of your reps done in 1-2 sets starting out and try to hit those numbers for 5 rounds.

     

  • March 27, 2015

    open bbq

    [creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Saturday is our Last Open WOD BBQ and everyone is invited! Even if you didn’t participate in the open we would love to have there to cheer and celebrate with us.  Heats for 15.5 will start at 11:30 as usual with BBQ/Party to follow! Meat and Drinks will be provided! Please bring a dish/drinks/treats to share if you would like or just bring yourself! [/creativ_alertbox]

    Skill

    Split Jerk
    1-1-1-1-1

    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

    6 Rounds for Time
    10 Pull-ups
    10 Burpees

    Workout notes: This workout should feel a lot like a sprint for most folks.  Your pull-up will most likely fall off so don’t be tied to any particular numbers if you need to do small sets just do them with as little rest as possible.  Make sure you are clapping overhead and at full extension during the burpee if you want to make the workout truly challenging.

  • March 26, 2015

    Skill

    EMOM for 10 Minutes
    [odd] :30 Toes-To-Bar or Knee Tucks
    [even] :30 Handstand Hold

    Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing your swing so your body is behind the bar when you kick up.  Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders and working for all 30 seconds.   On the alternate minute perform as much of 30 seconds of a handstand hold as possible.

     

    WOD

    3 Rounds for time
    400M Run
    15 Two-Arm Dumbbell Deadlift 45/30lbs
    12 Two-Arm Dumbbell Push Press 45/30lbs

    Workout notes: 3 Rounds probably doesn’t look like much on paper but 15 reps of two arm deadlifts are extremely difficult. The dumbbell deadlifts starts by holding the dumbbells with your hips and knees extended and the dumbbells at your side.  Touch both ends of each dumbbell on the ground and return to a fully upright position. You will be moving the dumbbells through a further range of motion that a barbell deadlift so anticipate the total weight to feel a lot heavier that it would with a barbell.  Stop and take a few seconds and get ready for the push press so you can knock them out unbroken or in at least 2 sets.

  • March 25, 2015

    Strength

    Front Squat
    1-1-1-1-1

    Work up to a strong effort front squat.  Start light and increase the weight for each set. You don’t necessarily need to max out but work up to heavy weight without breaking form.  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

    For time

    21-18-15-12-9-6-3
    Kettlebell Swing 32/24kg
    Box Jump 24/20″

    Workout notes:  If you have been stepping up your kettlebell game try swinging a heavier weight for this workout.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.  This workout is a repeat!

  • March 24, 2015

    Skill

    EMOM for 10 Minutes
    [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
    [even] :30 Seconds of Hollow Rocks

    You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set of pull-ups to start so plan on working for the full 30 seconds for as many reps as possible during each round.  The hollow rocks are more  likely to be a max effort bout for most of us.  If you are scaling choose a method with which you can get at least :10-:15 seconds in a row.

     

    WOD
    For Time
    50-40-30-20-10
    Double Under
    10-8-6-4-2
    Power Clean 155/105lbs

    Workout notes: The suggestion here is a heavier power clean. The total rep count is low so if you feel like you can bump up your typical metcon weight you should do so! If your conditioning is coming along and you have double unders you could try to attempt this with unbroken sets of double unders and fast single cleans or touch-n-go sets.