Month: April 2017

Skill

3 Rounds of

30 Second L-Hang
1 Minute Arch Hold
2 Minute Plank Hold

Take as much time as you need to to accumulate the time at each station and rest between movements as needed.  The L Hang starts on the pull up bar or rings. You can scale by pulling up one leg or holding a knee tuck. For the arch hold keep your arms locked out in front of you at shoulder width and keep your legs tight and squeezed together.  To scale up, hold a PVC pipe in your hands while you do it.  Do your best to complete the plank in the smallest number of sets possible.  You can choose to complete these on your elbows or hands but make sure to maintain hollow during your plank!

WOD 

For time
50 medicine-ball cleans 20/14lb
25 push jerks 155/105lb
50 medicine-ball cleans 20/14lb

Workout Notes: Today’s workout comes to us from CrossFit.com! You will start and end the workout with a large number of 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. Make sure you are able to do a good chunk of reps in a row with the weight you choose. In between your two sets of 50 cleans are 25 push-jerks.  The prescribed weight here is rather heavy so scale as needed. You will want to be able to complete sets of 5 or more with the weight you choose to get through the 25.

Skill

EMOM for 10 Minutes
1 Power Clean + 3 Front Squats

We’ve got a barbell complex on the menu today.  For the power clean you will catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.  Hang on to the bar after your power clean and finish with 3 front squats.  Focus on an upright torso, a loose grip on the bar and high elbows here.  Three reps will feel like a lot in an on the minute format so feel it out as you go and make sure you are able to make all three front squat reps each minute.

WOD

For time
150 Double Unders
50 Kettlebell Snatches 24/16kg
1,000m Run

Workout Notes: Today’s workout is a chipper.  You will start with a large number of double unders.  If 150 is way out of your league choose a number that you think you could complete in 3-4 minutes.  If you’re not sure what number to choose you can spend 3 minutes racking up as many double unders as possible before moving on t0 the kettlebell snatches. If you have never done a double under before you can complete 200 singles with a double under attempt every 25 reps. Initiate the kettlebell snatch very much like you would a kettlebell swing, but lead with your elbow and rotate your wrist around the kettlebell before punching out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  You do not need to bring the kettlebell back to the floor or alternate arms between reps, each rep can be initiated from the hang and it is up to you how you split up the reps. If you can’t find a kettlebell weight that works for you feel free to choose a dumbbell.  When you finish the 50 snatches take off on your 1,000 meter run out the back doors down to cantrill and back.  Pick up the pace if you can to finish the workout strong!

Skill

Deadlift
3-3-3-3-3

Today we will be completing 5 sets of 3 deadlifts.  You can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter 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 for all 3 reps of each set and as you increase in weight.

WOD

AMRAP in 10 Minutes
10-20-30-40-50…
“See the light” Sit-Ups 25/15*
*10 Burpees after each set

Workout Notes: For todays workout we will start with sit-ups with a bit of a twist. See the lights sit-ups are unique in that they force a stricter style of sit-up. Keep the weight locked out overhead for every rep and keep your feet planted to the floor. Don’t use the weight as a way to generate momentum by swinging it forward.  When you are laying down the weight should be straight above you so that you are looking directly up at it.  At the top of the sit-up the weight should be above your head with locked out elbows.  To scale this movement you can choose a lighter weight or leave the weight out of it and perform regular sit-ups.  After each set of Sit-ups you will do 10 burpees before working on the next larger set.  Your score for this workout will be whatever round you finished both the sit-ups and the 10 burpees, plus any extra reps in the next round.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget about our 9am class today! [/creativ_alertbox]

WOD

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Workout Notes: Today’s workout comes to us from CrossFit.com! You will start with a 400 meter run and then complete a max set of pull-ups to complete your round.  You can choose to do kipping pull-ups or banded pull ups.  Your round is over when you drop off the bar so make sure you are rested and ready to go when you jump up for a set.  Ring rows are also an acceptable scaling option for this workout but make sure to choose a difficulty level and range of motion that will make it clear when you have hit a max set.  We don’t do pull-up max sets often so make sure to keep track of your hands and be safe when choosing to go for that one last rep.  Your run will be your recovery period between your pull-ups so if you run it fast make sure to gather yourself and take a few breaths before jumping up for a set of pull-ups! Your score for this workout will be your total pull-ups.