Month: December 2015

Gym is closed today! We’ll be back to normal hours tomorrow!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We only be open today for the 9:30AM and 12:00PM WOD classes and we will be closed tomorrow January 1st. We will return to regular hours Saturday the 2nd. [/creativ_alertbox]

WOD

5 Rounds with 1 Minute on each station

Row for calories
Ring Dips
Medicine Ball Cleans 20/14 lb
Alternating Dumbbell Snatch 45/30 lb
Rest

Workout notes: This workout will be scored “fight gone bad” style accumulating your total reps across all 4 movements and 5 rounds.  Even though you are working for your total rep count it’s a good strategy to treat long workout like this as a “Tabata” style workout attempting to hold a number across all of the rounds. In other words don’t go crazy in the first few minutes!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: There will be no 5:00AM or 7:30PM open gym today. We will hold WOD classes at 9:30AM and 12:00PM Thursday and close for the holiday on Friday. Back to regular hours on Saturday. [/creativ_alertbox]

Strength

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

WOD

AMRAP in 10 Minutes

10 Hang Power Cleans 115/75 lb
30 Double Unders

Workout notes: We have two difficult movements in the workout today.  With the hang power clean on the lighter side you should be able to perform larger sets but grip will no doubt be a factor so review the hook grip and use it if possible.  If you are still working on double unders choose a set size that gets you at least 100 attempts.  If you find that you are unable to get any then switch to single unders but make an honest attempt at doubles before you throw in the towel.

Skill

EMOM for 10 Minutes
1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  If you participated in the skill work yesterday you will most likely be working with a weight that is a little heavier than that. Something in the 80% range of your 1RM would be a good target weight. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

WOD

for time

15 Thrusters 135/95 lb

Run 400 meters

10 Thrusters 135/95 lb

Run 400 meters

5 Thrusters 135/95 lb

Workout notes: The format of this workout is similar to one we had last week  that landed in a longer time domain.  For this version we have less reps with a shorter run and we’re working with the difficult thruster.  This one is likely to feel more like a sprint.  Don’t be afraid to break up those thrusters especially in the first round. A large part of the workout is getting through the runs so pace yourself if you need to.

Strength

Deadlift 2-2-2-2-2

Work up to a strong effort set of 2 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 2 and as you increase in weight.
WOD

3 Rounds for time
20 Kettlebell Hang Snatch 24/16 kg
20 Box Jump 24/20″

Workout notes: Today’s workout includes the difficult Kettlebell Snatch.  The best way to learn this movement is to practice with a kettlebell that is much lighter that what you would normally use in a workout that had two arm kettlebell swings in it.  Start with something that is very light and practice starting from the top of the movement and unwinding  with the kettlebell rotating around your wrist as you bring it down to the floor. After you have figured out the movement pattern try it from the ground up at full speed and then with the kettlebell you intend to use during the workout. Break up the Snatches anyway you want but try to distribute the work evenly to both arms!

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 we have a big group we can start the workout in waves for people that are doing pull-ups.  If you are new to CrossFit and this level of volume,  consider “Half Angie” performing 50 reps of each exercise.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Normal hours today![/creativ_alertbox]

WOD

AMRAP in 20 Minutes
400M Run with Medicine Ball
30 Wall ball Shots 20/14lbs 10/9′

Workout notes: You’ll be hanging on to your medball for essentially the entire workout.  You may carry the ball any way that you like but you must carry it! Review your wall ball shot technique and form.  Hold the medicine ball high and make sure you keep your chest up as you pass through the bottom of your squat. This workout is a repeat!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Gym closed! We will return to our normal schedule Saturday![/creativ_alertbox]

Happy Holidays!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we have limited hours today! We will be holding CrossFit classes at 9:30AM and 12:00PM. We will be closed tomorrow for the Christmas Holiday and return to regular hours saturday. [/creativ_alertbox]

WOD

“Hope”

3 Rounds with 1 Minute on each station

Burpees
Power snatch 75/55 lb
Box jump, 24/20″
Thruster 75/55 lb
Chest to bar Pull-ups
Rest

Workout notes: “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Remember you can still donate to this awesome charity. Click the link if you would like to continue.  https://hope.crossfit.com/