Month: September 2016

Skill

EMOM for 10 Minutes
Straight set of Handstand push-ups

The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but make sure you meet the baseline requirements for a handstand push-up before attempting the movement!

WOD

5 rounds

3 Minutes of
4 Thruster 65/45 lb
6 Hang Power Cleans 65/45 lb
8 Sumo-deadlift High Pull 65/45 lb

1 Minute off

Workout notes: This workout will be scored like you would score the workout “Chief”.  Count your total rounds completed in every interval and any additional reps scored. Your final score will be the total number of complete rounds plus your total number of additional reps.  The total workout time is 15 minutes in a 19 minute format so this workout falls into a longer time domain. Don’t go all out in round 1! Start with a strong effort but not at max capacity. Do your best to sustain that effort throughout the entire workout!  If you do this workout with an empty barbell the sumo-deadlift high pull will start each rep below the knee and make sure to always control the empty bar when putting it down.

Strength

Back Squat
2-2-2-2-2

Spend some time working up to a strong effort 2 rep 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

AMRAP in 8 Minutes
20-40-60-80-100 …
Double Unders
10-20-30-40-50 …
Walking Lunge Steps

Workout notes: The rep scheme for this workout is an ascending ladder of two bodyweight movements. Score your workout by the number of rounds completed and the number of additional reps in your final round.  If you are new to double unders use the AMRAP to your advantage! Commit to working on the movement for the entire 8 minutes.  Cut the number of double unders in half if you want to scale the volume but attempt at least 100 reps. Last but not least, don’t ignore the lunges! Keep your torso upright and keep your hands off of your hips and/or legs.

WOD

for time*

1 Mile Run
30 Toe-To-Bar
100 Burpees

*25 Minute time cap

Workout notes: Today’s workout is another chipper like you saw yesterday but in a different modal domain.  Yesterday we started with the “warm up” row, transitioned to a weightlifting movement and finished with a strict strength movement. Today the buy in will be longer and we have a difficult gymnastics movement prior to finishing with a high rep conditioning movement. Pay attention to the total volume and make sure to scale the reps if you are brand new to this level of volume and intensity.  If class size is big we will stagger start times by 5 minutes or so to free up toes-to-bar space.

WOD

1000M Row
30 Power Cleans 185/135 lb
100 push-ups

Workout notes: Today’s workout is a chipper! We start on the row and transition to the barbell and follow up with a large set of push-ups.  Going all out on the row is not suggested as there is quite a bit of work to do afterwards!  With larger sets of both cleans and push-ups, you will want to start out at a sustainable pace and make your best effort to maintain timing.  It’s not uncommon to start with a large set of push-ups even when you are fatigued but you will want to quickly fall into small sustainable chunks rather than hit failure and be stuck with single repetitions.  We will stagger on the row for larger groups if needed.

Skill 

Overhead Squat

3-3-3-3-3

Work up to a light to moderate load and perform 3 repetitions at a time.  The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the entire range of motion in each rep. If you have trouble with this movement or are new to the overhead squat stay light and focus on the mechanics of the lift.

WOD

AMRAP in 10 minutes

10 Left Arm Kettlebell Swings 32/24 kg *
10 Right Arm Kettlebell Swings 32/24 kg *
40 Air Squats

*one arm swings are performed to chest height with the arm parallel to the floor

Workout notes: The one arm kettlebell swing increases the difficulty of the movement so you will likely feel a stronger metabolic stimulus than you would if you performed the swing with two arms.  The one arm swing has the same mechanics as the two arm swing but you will terminate at chest height, with your arm roughly parallel to the floor. Use your best effort to not to let the height of the kettlebell drop in the later rounds as you get tired. Use the same explosive hip drive to achieve the necessary height during every round and rest if you need to.

Skill

EMOM for 10 Minutes
[odd] :30 Seconds of Strict Ring Dips
[even] :30 Seconds Hollow Body

Today’s gymnastics skill work focuses on the ring dip and hollow body holds or rocks. Strict dips can be scaled in order to use a band or on parallel bars. Parallel bars or parallettes are a great substitute for rings as the fixed bars are little easier to hold support if you are new to rings.  The hollow body starts at the midline so first establish that  position with your low back flexed and in contact with the floor. From there extend your arms and legs if possible.
WOD

for time
21-15-9
Deadlift 225/155 lb
Box Jump 24/20″

One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts and we won’t stop now. Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh!

Skill

EMOM for 10 Minutes

Straight set of Kipping Chest To Bar Pull-Ups

During your skill work practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few seconds of each round. If you can sustain sets of 5 it’s likely you are starting to master the skill.  If chest-to-bar is not happening today scale to pull-ups or kipping swings.
WOD

2 Rounds for time
50 Medicine Ball Sit-Ups 20/14 lb
1000M Run with Med Ball 20/14 lb

Workout notes: This workout may only have two rounds but both movements are difficult and the rep count is high.  Holding on to the medicine ball for a large set of sit-ups may be a challenge so start out at a sustainable pace and rest if you need to. Running with the medicine ball  is awkward but do your best to maintain a quick pace on the run. Remember our 1000M run is out the roll up doors, down to the Cantrill sign and back through the roll up doors.

Workout notes: The prescribed load for this workout is in the heavier range. Overhead and shoulder movements tend to be more difficult than what you could perform from the floor so be conservative with your loading.  Pick a weight with which you could perform multiple unbroken reps. If you start out with a load that forces you to do single repetitions you may have gone too heavy.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours today, Monday 9/5/2016, for the Labor Day Holiday! Classes will be held at 8,9 and 10AM![/creativ_alertbox]

Skill

EMOM for 10 Minutes
[Odd] :30s Double Unders
[Even] :30s Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of double unders and L-Sit, alternating between each movement.  If you are new to double unders spend 30 seconds making attempts and rest or perform single unders in between. If you have the skill but lack consistency try to work for the entire 30 second period for all 5 rounds.  If you are certain you will be able to go unbroken practice triple unders!  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

5 Rounds with 1 minute on each station

Dumbbell Power Snatch 45/30 lb
Wall Ball Shots 20/14 lb 10/9′
Row for Calories
Rest

This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”.  We have seen this interval setup several times and in this version we start with the most difficult weightlifting movement in terms of load and finish with rowing before a rest period. For the dumbbell snatch we’re looking for the movement to start with both ends of the dumbbell on the floor and finish with the dumbbell overhead with your hips and knees at full extension. You are not required to alternate each rep but do make an effort to distribute the work evenly!