Month: March 2017

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Don’t forget about our 9am Sunday CrossFit Class! [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]If you are planning to complete 17.2 today be warmed up and ready to go at 1pm! Grab someone to judge you or find a buddy that’s getting the workout done too and you can take turns judging eachother! Coach Corey will be there to coordinate. [/creativ_alertbox]

WOD

1 round for Max Reps

4 minutes Rope Climbs
4 minutes Dumbbell Push Press 45/30lb
4 minutes Row for Calories
4 minutes Wall Balls 20/14lb to 10/9″

Workout Notes: Before today’s workout you will get a chance to spend some time on rope climb technique! Our workout today is in a chipper format that will start with 4 minutes of rope climbs.  If you are capable of climbing to the top and coming down safely you will perform as many rope climbs as you can during this time.  If you are not quite ready for 15 ft. rope climbs you can scale the height of each rope climb or scale the movement by starting each rep laying down and then pulling yourself up hand over hand to standing and then returning back to laying down in the same way.  Make sure to wear ankle and shin protection if you are climbing the rope and as always, be smart and safe!  After the rope climbs you will move on to dumbbell push presses.  Choose a weight here that allows you to complete small-medium sets throughout the 4 minutes.  If you have been thinking about moving up in dumbbell weights this would be a great workout to go for it! Next you’ll hop on the rower for 4 minutes and last but not least, 4 minutes of wall balls!  Your score for this workout will be your total repetitions completed at all 4 stations.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Who’s ready for 17.2?! We’ll run everything just like last week so show up a little before 10:30 to get signed up for a heat! Looking forward to another fun Saturday with all of you! There will be donuts!! [/creativ_alertbox]

WOD

“17.2-ish”

AMRAP in 12 Minutes

16 Dumbbell Front Rack Lunge Steps 50/35
16 Toes to Bar
8 Dumbbell Power Cleans 50/35

Workout Notes: Today’s workout is a version of the second Open workout released for 2017.  If you want to watch the full workout go down make sure to stick around after classes! Heats will kick off a little after 10:30.  We will start the workout with either walking lunges or lunges in place depending on space or preference.  You will hold the dumbbells at your shoulders in the front rack position during your steps.  Toes to bar can be scaled as needed if you’re not quite able to get your toes to the bar yet.  For the power cleans we are back on the dumbbells.  Only one head of the dumbbell needs to come in to contact with the floor at the start of each rep.  You will finish the rep standing tall with the dumbbells at your shoulders just as you would a barbell power clean.

Skill

6×3 Strict Weighted Pull-Up

Perform 6 sets of 3 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 banded pull-ups or jumping pull-ups with a slow negative as well.  If you have been working on ring rows for awhile try changing your body angle or raising your feet to a box to make them more difficult.

WOD

AMRAP in 10 Minutes
15 Box Jumps 24/20″
200m Run

Workout Notes: Today we have a simple couplet in the 10 minute time domain.  Choose a box that you are able to safely jump to and make sure to guarantee each jump as you get tired.  Focus on landing softly on your box with an upright chest and your weight in your heels.  Do your best to recover on each run so you can get right back to the box jumps as you make your way back into the gym.  Scale the box jump by height first rather than stepping up to a higher box.

Skill 

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD 

4 rounds for time
400m Run
30 Medicine Ball Cleans 20/14lb
15 Burpees

Workout Notes: Todays workout is almost all bodyweight movements.  Try to keep your pace on the runs so that you do not lose too much time there and recover your breathing before the Medicine Ball Cleans. When you are performing med-ball cleans,  open your hips all the way up prior to quickly descending into the bottom of your squat and then stand tall with the ball before your next rep.  The benchmark weight here is the same as if you were to see wall balls so choose your weight based on what you normally use for this skill.  Find a consistent pace on the burpees that allows you to keep moving and make sure to jump and reach over your head for each rep.