Month: December 2017

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We are closed today for the New Years Holiday. Normal hours return Tuesday, January 2nd![/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be open for one class tomorrow, New Years Eve at 9AM. We will be closed Monday the 1st. Normal hours return Tuesday. [/creativ_alertbox]

WOD

AMRAP in 20 Minutes
9 Toe-To-Bar
12 Power Clean 135/95 lb
15 Box Jumps 24/20″

Workout notes: Today’s workout is a time priority triplet that falls into a long time domain.  Remember to pace yourself and start out at a sustainable pace.  That usually means tackling the toe-to-bar in repeatable set sizes and slowing your cadence on the barbell and box jumps.  We have a long workout with a potential for a high volume of reps on the pull-up bar.  If you find your grip giving way and a tear coming on scale to some form up sit-up.

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique. The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause. If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that you can land in a deep squat with while keeping your feet flat and your chest up. Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch with a pause in the catch position and add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

AMRAP in 10 Minutes

10 Overhead squat 95/65 lb
10 Alternating one arm russian kettlebell swings 32/24 kg

Workout notes:  Today we have two difficult movements in a task priority couplet.  The overhead squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the range of motion in their joints to keep an almost vertical structure from hands to hips. This means getting your hips low keeping your chest up.  If you don’t have the ROM now that’s okay! It doesn’t mean you can’t practice the movement.  Go as deep as you can into a squat with a weight you can keep supported overhead.  Don’t be afraid to use an empty bar or PVC pipe if you want to work on the skill. If OHS isn’t happening today substitute a front squat and start spending some time working on that ROM!  You will only be swinging your kettlebell with one arm up to eye level, do not go all the way overhead here! Break up the swings any way you want but distribute the work evenly across both arms. Alternating arms by switching as the kettlebell is at the apex of the swing will be the most efficient but the transfer is a difficult skill. If you have trouble alternating you can scale the movement by completing 5 in a row on each arm instead.  You will most likely find the one arm variant to be a little more difficult that your standard swing!

Skill

10 Rounds of 30 Seconds work 90 seconds rest

Air assault bike for calories

For our skill work today we have 20 minutes of interval work on the assault bike.  Every 2 minutes you will bike for 30 seconds. Spend the rest of the 2 minute interval resting while your partner works through their 30 seconds.  This is a good opportunity to get familiar with the air-bike and test your capacity.  We have a 1:3 work rest ratio so that gives you the opportunity to go at a strong effort for your 30 second work period. That doesn’t mean you should go all out early on! Use those first 2-3 rounds as warm up and try to increase your intensity across all 10 rounds.

WOD

“Annie”

50-40-30-20-10
Double Unders
Sit-Ups

Workout notes: Annie is a classic benchmark workout from CrossFit.com.  The workout is simple and meant to be fast! If you do not yet have good consistency with double unders set a rep scheme for yourself that will be manageable under fatigue.  25-20-15-10-5 would be a great option if you are still working on this difficult skill or you could even choose to do 10 double unders every round without changing the sit-up rep scheme. If you are not sure of your double under capability you can choose to perform twice as many single unders with a double under attempt every 10 jumps. If you are worried about this volume of sit-ups you can skip the first set of 50 and start with 40 instead. If you choose this scaling option your workout will end after your set of 10 double unders.

Skill

EMOM for 10 Minutes
3 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with for strong effort lifts.

WOD

AMRAP in 10 Minutes

10 Pull-ups
20 Push-ups
30 Squats

Workout notes: Today’s workout is a time priority triplet.   Today we’ll perform 10 minutes of double Cindy.  Doubling the reps of the classic CrossFit workout will increase the difficult of all three movements.  We’ll work for half the time of Cindy so the total volume will end up being a little lower. Scale the pull-ups by using a band or performing jumping pull-ups.  You’ll want to scale in such a way that you retain the stimulus of the the pull-up.  Keep those push-ups as strict as possible and hit the bottom of your squat even when get fatigued!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]We are closed today! Normal hours return Wednesday the 27th![/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]We are closed today and tomorrow the 26th for the Christmas holiday! Normal hours return Wednesday the 27th.[/creativ_alertbox]