Month: December 2016

Event 1

for time:

24 Calorie Row
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
12 Burpee Box Jump Overs
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
24 Two Arm Burpee Dumbbell Deadlift
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
12 Burpee Box Jump Over
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
24 Calorie Row

Rx: 45/30 lb, 24/20″ (must perform a two footed jump)
Scaled: 35/20lb, 24/20″ (may perform step up and overs)

10 Minute time cap

Event 2

6 Minutes to attempt a Max Effort Clean & Jerk the one minute of double unders as a tiebreaker

Any style of Clean or Jerk permitted. This is ground to shoulder and shoulder to overhead. After you have finished six minutes of lifting you may spend one minute attempting double unders.  The number of double unders you perform will be used as a tiebreaker.

Event 3A/B 

“Fight Gone Fran”

RX

A)

1 Minute of Toe-To-Bar
1 Minute of Thrusters 95/65 lb
1 Minute of Pull-ups
1 Minute of Thrusters 95/65 lb

2 Minutes Rest then move to b)

B)

2 Minutes of Bar Muscle Ups
1 Minute of Thrusters 115/75 lb

This workout is 9 Minutes total with part A and B being scored separately for total reps.  You may perform as many or as few reps as you like at any station.

Scaled

A)

1 Minute of Sit-Ups
1 Minute of Thrusters 65/45 lb
1 Minute of Strict Knee Push-Ups
1 Minute of Thrusters 65/45 lb

2 Minutes Rest then move to b)

B)

2 Minutes of Strict Plank Push-Ups
1 Minute of Thrusters 75/55 lb

This workout is 9 Minutes total with part A and B being scored separately for total reps.  You may perform as many or as few reps as you like at any station.

Skill

EMOM for 10 minutes
3 Push Press

Today we are working on the push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  Keep your lower half locked and resist the temptation to drop under the bar and perform a jerk. When returning the bar to your shoulders make sure to catch it with a soft knee to avoid the bar coming crashing down on you.

WOD

8 min AMRAP
2-4-6-8-10…
Deficit Push-Up 45/25lb*
*15 Sit Ups after each set

In today’s workout we are scaling up the difficulty of the already challenging push-up.  For the deficit push-ups you will place each hand on a plate to increase the range of motion.  Make sure that you are still touching your chest to the ground for the rep to count.  If you are doing knee push-ups you can still use the plates to make them a little tougher.  Go with regular push-ups if you are unable to tap your chest to the ground while keeping a rigid body through the push-up when using the plates. Avoid breaking at the hip or “snaking” to get the rep done.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We are so excited for the 3rd Annual Hometown Hoedown! If you are signed up to compete show up at 8am! Heat 1 will begin promptly at 8:30am! If you are not competing come anytime to cheer on your fellow CFD’ers and hang out! We will have the “Who is Hungry” food truck coming out to provide food for everyone and starting food service at 2pm. You will not have to pay to order, but there will be a “food truck fund” bucket at the gym if you are able to throw in 5-10$ to help cut costs! We will also have several Sudwerk kegs on hand! If you want to bring something feel free to bring a dessert or any drinks. We can’t wait to celebrate with all of you! It has been quite a year at CFD and we have all of you to thank for that! [/creativ_alertbox]

Skill

Tabata Handstand Hold

Rest 1 minute

Tabata Arch Hold

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest.  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.  For both the handstand and arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width. For an added challenge hold a PVC pipe during each arch hold. You will do 8 rounds of each movement consecutively before moving on.

WOD

15 min AMRAP
20 DB Snatch 45/30lb
15 Burpees over the bar
10 Front Squats 155/105lb

Today’s AMRAP is in the longer time domain.  Your dumbbell weight should be fairly light so that you can move through the twenty reps at a consistent pace. If you are able to make sure that you jump over the bar laterally through all of your burpees. The front squat weight is a little heavier than usual so use this as an opportunity to challenge yourself.  You should be able to get the first couple rounds of front squats done in 2-3 sets.  Make sure you are able to maintain good body position and hit full depth with the weight you choose.

Skill

8×2 Weighted Pull-Up

Perform 8 sets of 2 weighted pull-ups and increase the weight across each set if possible. If you are not quite ready for weighted pull-ups but can do strict bodyweight pull-ups, get through as many sets of 2-3 as possible in the time allotted.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows. For those of you working on rings rows, feel free to sprinkle in some sets of jumping pull-ups with a slow negative as well.

WOD 

for time
400m Run
15 Deadlifts 185/125 lb
400m Run
25 Deadlifts 185/125 lb
400m Run
35 Deadlifts 185/125 lb
400m Run

In today’s workout we are dealing with high rep deadlifts. The weight on your bar should be relatively light and you should be able to perform sets of deadlifts through the entire workout. The bulk of the work is in the last 2 rounds so if the weight feels challenging from the start you have probably gone too heavy. Pick up the pace on the last run to finish strong.

Skill

1 RM Power Snatch

Today we are working up to a max effort power snatch for the day.  You will still want to focus on getting under the bar as you would a squat snatch, but focus on catching the bar somewhere above parallel for the rep to be considered a power snatch.  If you have a hard time with the overhead squat you may find that this lift is a little more manageable.  Focus on a tight set up and explosive hips.

WOD 

4 Rounds for reps with 1 minute at each station

Box Jump 24/20″
KB Swing 32/24 kg
Barbell Thruster 45/35 lbs

Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 4 rounds and come up with one total score.  There is no rest programmed in the workout today. Choose a manageable pace that allows you to stay moving for as much of the 12 minutes as possible.  Move smoothly and safely through the box jumps as your legs will be quite fatigued after thrusters. Choosing a jump up and step down technique may be smart to allow you to keep moving and improve accuracy.

WOD

for time
1000M Run
100 One arm alternating dumbbell burpee clean and jerk 45/30 lb
1000M Run

Workout notes: For today’s workout you will start with a run out the back door and down to Cantrill and back. From there you’ll work away on a large set of a movement you may not have seen before.  Perform a burpee with the dumbbell on one side and  bring it up to your shoulder as you stand up out of the burpee bottom.  From there perform a one arm jerk. Bring the dumbbell down to the floor and start another another rep with the dumbbell on the other side. After you finish one hundred reps finish out with another run to Cantrill and back.

WOD

AMRAP in 20 Minutes

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Workout notes: You might recognize this rep scheme from the classic CrossFit benchmark “Barbara”. In that workout you perform 5 rounds for time resting 3 minutes between each.  In that format each “round” is a mini sprint in itself. Today we’ll perform that work without the rest so start working at a steady state rather than going out too hard in the beginning. Keep in mind that your rounds are pretty lengthy so there is some built in recovery between the arm and leg movements.  If you are looking for an extra challenge try anchoring your legs to dumbbells on the sit-ups!

Skill

Deadlift

2-2-2-2-2

Work up to a strong effort set of two 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 increase in weight.

WOD

for time

15-20-25 *
Power Clean 135/95

*200 m run after each round

Today we’re working with a higher volume of power cleans. Choose a weight that you can do several reps in a row with at the beginning of each set.  Use the run to allow your grip and breathing to recover but pick up the pace on the last 200 meters to finish out strong!