Month: November 2015

Skill

EMOM for 10 Minutes

[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  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.

WOD

AMRAP in 10 Minutes

3-6-9-12-15 …

Squat Clean 155/105 lb
50 Double Unders after every round

Workout notes: This workout is scored by your total repetitions with an increasing number of squat cleans and a fixed number of double unders.  The workout will be front loaded with double unders as that number doesn’t change so pace those out if you need to.

Strength

Deadlift
4-4-4-4-4

Work up to a strong effort set of 4 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Remember to maintain your posture as you progress though each set of four and as you increase in weight. This rep count might feel a little unfamiliar and that gives you a unique opportunity to compare with your 3RM and 5 RM if you have those recorded.

WOD

For time

21-18-15-12-9-6-3
Sumo Deadlift High-Pull 75/55 lb
Push Jerk 75/55 lb

Workout notes: The suggested load for this workout is fairly light but the rep count is high so you should be looking to perform large sets  during each round.  The push jerk is what we have in the workout description but really what we’re looking for is shoulder to overhead.  If a push press or strict press is appropriate for you on  this workout that’s perfectly okay but we don’t want to load to get so heavy that we’re forced to do split jerks.

WOD

For Time
800M Run
35 Overhead Squats 95/65 lb
400M Run
25 Overhead Squats 95/65 lb
200M Run
15 Overhead Squats 95/65 lb

Workout notes: This workout includes the difficult overhead squat.  We have an equal number of reps to the classic benchmark “Nancy” but with less total running and done in 3 rounds. We start with the largest rounds and drop each set size so the goal is to keep moving and consistent pace as you become fatigued. Spend some time working on the overhead  squat and try to use a suitable load that lets you achieve full range of motion with appropriate mechanics. If the overhead squat isn’t happening today substitute with front squats and spend some extra time working on finding the mobility issue that’s keeping you from performing the movement.

WOD

AMRAP in 20 Minutes

5 Left Arm Kettlebell Thruster 24/16 kg
5 Right Arm Kettlebell Thruster 24/16 kg
5 Deadlift 225/155 lb
15 Toes-To-Bar

Workout notes: For the kettlebell thruster you will need to practice performing a kettlebell clean or squat clean in order to rack the kettlebell to perform the thruster.  Pay close attention to your shoulder position you will want your shoulder turned in with your fist close to your body and rotate out as you go overhead.  Alternatively you can use a dumbbell. Test out the weight on both arms as you decide what weight to use for the workout.  Unilateral movements tend to feel way heavier than 1/2 of what you could handle with both arms.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We are closed today and we’ll be resuming regular hours tomorrow. [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be holding classes at 9 and 10AM and closing for the Thanksgiving holiday following today’s classes. We will also be closed Friday. [/creativ_alertbox]WOD

E2MOM for 30 Minutes *

18 Air Squats
15 Kettlebell Swings 24/16 kg
12 Push-Ups

*Continue for as long as possible at 1 round every 2 minutes.  If you fall behind the clock continue completing as many rounds as possible in 30 minutes.

Workout notes: Today we have a format similar to the classic workout “Chelsea“. You are working every 2 minutes and attempting to complete 15 rounds.  If you fall behind start working as if you were doing an AMRAP with the remaining time.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be open tomorrow at 9AM and 10AM only and closed Friday for the Thanksgiving holiday. Regular hours Saturday and Sunday![/creativ_alertbox]

Strength

Back Squat
1-1-1-1-1

Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

for time

30 Calorie Row
30 Two arm dumbbell Front Squats 45/30 lb
30 Burpees

Workout notes: The total rep count in in this workout is low so expect a faster pace to be an option.  Go hard on the row but it’s still probably a good idea to stay submaximal on the row as you have a We’ll have to start this workout in heats if we have more people in classes than we have rowers available.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be holding two classes Thursday at 9 and 10 AM. We will be closed Friday and return to normal hours on Saturday.[/creativ_alertbox]

Strength 

1RM Deadlift

Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick up the bar.  Judge your limits by your strain and the consistency of your mechanics.

WOD

AMRAP in 10 Minutes
20 Box Jumps 24/20″
10 Handstand Push-Ups

Workout notes: The handstand push-up can be a very difficult movement to perform and master.  First you need to have good strength and shoulder mobility to get into a solid position while inverted. We recommend being able to perform at lest 10 push-ups without breaking your midline and being able to hold at least 60 seconds in a handstand BEFORE attempting handstand push-ups.  The best setup for beginners will probably be to use an abmat to scale the movement but use no more than two.  If you are not ready for handstand push-ups you can perform pike push-ups on your box or regular push-ups on the floor.

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 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. If you have good proficiency performing handstand holds you can attempt handstand walking.

WOD

AMRAP in 10 Minutes

30 Double Unders
10 Walking Lunge Step
5 Power Snatch 115/75 lb

Workout notes: Today’s workout includes the difficult olympic weightlifting movement we call the Snatch.  The suggestion is to keep the load light enough that you could perform the movement as a power snatch.  The will most likely mean you should keep the load in the 60% or less range of your 1RM.