Month: November 2016

  • November 22, 2016


    Skill

    EMOM for 10 minutes

    [odd] Straight set of kipping chest to bar pull-ups
    [even] :30s of alternating pistols

    We have two difficult movements in today’s skill work.  If you are new to kipping pull-ups start by practicing kipping swings and work on timing your transition from arch to hollow.  Perform the movement under control and progressively build your pull-up heigh until you have your chin over the bar.  If you are ready for chest to bar pull-ups attempt to perform the same number of repetitions every round.  Pistols are another unique challenge.  They require a lot of mobility and strength in order to perform them to full depth. Scale by using a box and perform high box steps or using assistance from a squat stand post or ring.

    WOD 

    AMRAP in 10 Minutes
    6 Front rack walking lunge steps 115/75 lb
    12 Front squats 115/75 lb
    24 Sit-ups

    Workout notes: This triplet has two very difficult barbell movements.  The lunge is considerably more difficult by load than the front squat but you’ll be fatigued by the time you finish those lunges so the squats will be extra challenging. Even though me might be tempted to perform the entire round as a complex remember than breaking up those reps is okay. Keep your torso upright and elbows up throughout the entire range of motion for both movements.

  • November 21, 2016

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE OUR THANKSGIVING HOLIDAY HOURS: We will be holding a workout on Thanksgiving at 8:30AM only. We will be closed Friday and and returning to normal hours on Saturday.[/creativ_alertbox]

    Skill

    Power Clean
    1-1-1-1-1

    Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

    WOD

    In front of a clock set for 12 minutes

    1 minute of Double Unders
    1 minute of Kettlebell Swings 32/24 kg
    2 minutes of Double Unders
    2 minutes of Kettlebell Swings 32/24 kg
    3 minutes of Double Unders
    3 minutes of Kettlebell Swings 32/24 kg

     This workout will be scored as you would a workout like “fight” gone bad. Your score will be your total number of repetitions across all 6 rounds.  If you are new to double unders use this format to try and learn the skill by committing to double unders during all three rounds with the rope rather than performing single unders.

  • November 20, 2016

    WOD

    Tabata Something Else

    Tabata Pull-Ups
    Tabata Push-Ups
    Tabata Sit-ups
    Tabata Squats

    Workout notes: This workout comes to us from CrossFit.com! The tabata interval is 8 rounds of 20 seconds work and 10 seconds of rest. You will complete 8 rounds at each station for a total of 32 intervals. There is NO additional rest period between movements. Transition from one movement to the other after completing all 8 rounds. Tabata is scored as your lowest number in any round but don’t let that limit your effort.  You can go for it with each movement knowing that the movements do compliment each other!

  • Competition 11-21-16

    Monday 11/21/2016

    Skill

    Power Clean 1-1-1-1-1

    Metcon

    In front of a clock set for 12 minutes
    1 minute of Double Unders
    1 minute of Kettlebell Swings 32/24 kg
    2 minutes of Double Unders
    2 minutes of Kettlebell Swings 32/24 kg
    3 minutes of Double Unders
    3 minutes of Kettlebell Swings 32/24 kg

    Strength

    Back Squat
    3×4 ~ increasing 5-10 lbs on each set from 11/14

    Gymnastics

    3×10′ Wall facing sideways handstand walk each direction then 10′ out

    Accessory

    10 Rounds
    Row for calories
    Work 50s:Rest 70s

    Recovery

    2 Rounds
    2 Minutes Standing forward bend
    2 Minutes Pigeon each leg
    2 Minutes Standing forward bend
    2 Minutes Puppy Dog

    Tuesday 11/22/2016

    Skill

    10x60s
    Straight set of Kipping Chest To Bar Pull-Ups
    30 seconds of alternating pistols

    Metcon

    AMRAP in 10 Minutes
    6 Front Rack Walking Lunge steps 135/95 lb
    12 Front Squats 135/95 lb
    24 Sit-ups

    Strength

    Squat Clean 7×1 90%

    Gymnastics

    3 rounds each for time:
    7 Muscle-Ups
    400 meter run
    Rest 3 minutes between each round

    Accessory

    3 rounds, each for time and reps
    100 single-unders
    50 double-unders
    1 Minute of triple unders

    Recovery

    2 rounds
    2 Minutes Garland pose
    2 Minutes Pigeon each leg
    2 Minutes twisted cross each arm
    2 Minutes couch(dragon) stretch

    Wednesday 11/23/2016

    Skill

    EMOM for 10 Minutes
    3 Power Snatch

    Metcon

    5 rounds for reps with one minute at each station

    Ring Dip
    Row
    Two Arm Burpee Dumbbell Deadlift 55/40
    Rest

    Gymnastics

    EMOM for 10 Minutes
    Straight set of Strict HSPU + Straight set of Kipping HSPU
    Do not come down in between, transition directly from strict to kipping
    Choose a number of each that you think you can maintain

    Strength

    10×3 Strict Weighted Neutral Grip pull-ups with 2 second pause at the top
    Add 5+ pounds to your bodyweight if possible

    Accessory

    10×10 Strict Weighted Hip Extension with pause at parallel use 10-20lbs

    Recovery 

    2 rounds
    2 Minute saddle pose
    2 Minutes twisted cross each side
    1 minute puppy dog
    1 Minutes down dog

    Thursday 11/24/2016

    Metcon

    for time
    20 Burpees
    50 Air Squats
    20 Burpees
    50 Walking Lunge Steps
    20 Burpees
    50 Jumping Squats
    20 Burpees
    50 Jumping Lunge Steps
    20 Burpees

    Friday 11/25/2016

    Gym is closed today.

    Rest, get outside, go for a run, or visit a different gym if you’re home for the Holiday!

    Saturday 11/26/2016

    Metcon 1

    Your choice of:

    “Fran”
    21-15-9 95/65
    Thruster
    Pull-up

    “Diane”
    21-15-9 225/155
    Deadlift
    HSPU

    “Elizabeth”
    21-15-9
    Power Clean 135/95
    Ring Dip

    Metcon 2

    5 Rounds for time
    300M Ski-erg
    15 Overhead Squat 95/65 lb

    Skill

    10 Rounds
    35 Seconds of bar facing burpees w/vest
    25 seconds rest

    *try to add one burpee to each round from your last attempt

    Strength

    EMOM for as long as possible
    1 Squat snatch
    start at 60% and increase with each successful attempt

    Accessory

    E2MOM for 10 Minutes 

    1 legless rope climb + 1 rope climb

    Recovery 

    2 rounds
    2 Minutes Garland pose
    2 Minutes Pigeon each leg
    2 Minutes twisted cross each arm

  • November 19, 2016

    WOD

    for time

    50 Burpee
    35 Deadlift 155/105
    20 Thruster 155/105 lb
    35 Deadlift 155/105 lb
    50 Burpee

    Workout notes: Today’s workout is a pyramid style chipper! Your warm up is a large set of burpees followed by deadlifts that are benchmarked on the lighter side. The middle of the pyramid is a larger set of heavy thrusters.  The thruster weight will be the limiting weight on the barbell for most athletes so spend some time testing out your thruster weight.  You should be able to perform multiple reps in a row while fatigued. If you are using a weight you need to perform single repetitions you have gone too heavy!

  • November 18, 2016

    Skill

    Overhead squat
    5-5-5-5-5

    Spend some time today working on the very difficult overhead squat.  The overhead squat requires a very good mobility and strength.  Practice keeping your torso angle upright while your arms are externally rotated. Your armpits should be pointing out rather than down. Keep the load light today on work on keeping a solid set of 5 rather than maxing out and hitting failure.
    WOD

    3 Rounds for time
    40 Kettlebell Snatch 24/16 kg
    400M Run

    Workout notes: The kettlebell snatch is another difficult movement to master! You initiate the movement like you would a kettlebell swing but lead with your elbow and rotate your wrist around the kettlebell and press out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  Break up the reps however you want but distribute the work evenly across both arms.

  • November 17, 2016

    Skill

    Tabata Ring Support Hold

    Rest 1 Minute

    Tabata Hollow Rock

    Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

    WOD

    AMRAP in 15 Minutes
    50 Sit-Ups
    50 Double Unders
    10 Strict Pull-Ups

    Workout Notes: Today’s workout falls into the aerobic domain but we have a movement that will be a strong effort strength movement for most athletes. Similar to our strict press workout on Tuesday strict pull-ups require a large amount of upper body strength and stamina. Do your best to avoid generating vertical momentum  by kipping or compensating with your body. Strict movements increase in difficulty with fatigue so just rest a little more when you get tired rather than progressively scaling.  Use this opportunity to practice a large dose of double unders if you do not already have the movement mastered. First scale to a lower total volume before switching to single unders.

  • November 16, 2016

    Skill 

    Deadlift
    5-5-5-5-5

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

    WOD

    AMRAP in 10 Minutes
    5 Power Cleans 205/145 lb
    3 Front Squat 205/145 lb
    1 Push Jerk 205/145 lb

    Workout notes: Three complicated lifts in today’s workout! The benchmark weight for this workout is on the heavier side than you might normally see in a lightweight metcon like yesterday’s strict press. Think about using this opportunity to try a slightly heavier weight than what you might normally do but make sure you can perform all three lifts with proficiency.  If you do attempt a heavier weight keep in in the 65-70% range of what you normally lift.

  • November 15, 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

    AMRAP in 15 Minutes
    5 Strict Press 95/65 lb
    10 Box Jump 24/20″
    15 Air Squat

    Workout notes: Pay special attention to the strict press.  The strict press is much more difficult than the push press or the push jerk. With strict press your hips and knees should remain open as you press the bar overhead.  It’s always  tempting to dip and drive in order to help the bar get overhead but resist that temptation for this workout!

  • November 14, 2016

    Skill

    EMOM for 10 Minutes

    3 Hang Power Snatch

    Today’s technique work will be spent working on performing 3 consecutive hang power snatches.  For the hang power snatch you will need to snatch deadlift the bar up to the hang position. From there bend the knees slightly and then bow forward before aggressively opening the hips to create vertical drive.  Drop into a partial squat and punch the arms up as you receive the bar overhead. Carefully bring the bar bell back down to the hang position by unwinding your lift.  Now would be good time to review the hook grip!  Working from the hang and power position increase the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.

    WOD

    AMRAP in 8 minutes
    2-4-6-8-10…
    Alternating jumping lunge step holding 45/25 lb plate *
    Burpee jumping to the plate

    *”Hug” the plate against your chest during the lunges, scale by performing them without additional weight.

    Workout notes: This time priority couplet has an ascending rep scheme that will enhance the difficulty of both movements. Your score will be any completed rounds plus additional reps in rounds you do not complete. You have seen jumping lunges before but may not have seen them loaded with additional weight. Hold the plate against your chest by cradling it and holding it flat and tight to your body.  Keep your chest upright as you progress through each round.