Month: March 2018

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Reminder

We’re holding our annual end of the Open party today, Saturday the 24th. All members are welcome.  Heats for 18.5 will start at 9:30. Party will follow immediately after the last heat.[/text-with-icon][vc_column_text]

WOD

5 Rounds of

21-15-9

Thrusters 45/35 lb
Jumping Pull-Ups

3 Minute cap for each round
1 Minute rest between rounds

Workout notes: This workout will be done “Chief” style. 3 Minutes on then 1 minute of rest for 5 rounds. If you complete the round of 9 then you get additional rest in that round, your score will be your time if you completed a round and your total reps for rounds where you did not finish the round of 9.  Notice that the “Rx” weights are very light! Keep in mind that it will be very difficult to complete all 90 reps in every round.  You will end up with a lot of volume so if you are new to CrossFit scale by decreasing your total rounds to 3-4.[/vc_column_text][/vc_column][/vc_row]

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Don’t forget!

18.5 + Open closing party tomorrow, Saturday the 24th,  immediately following the final heat.  Early birds vs night owls winner will be announced![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Squat Clean & Split Jerk

Today’s skill work has us working on the difficult clean & jerk.  You’ll have 10 attempts at the lift so use this opportunity to work with a little bit heavier weight than you might during a metcon like we have today.  If you are new to the lift keep the load light and work on the fundamentals before increasing in weight.  Start by slowly pulling the bar from the floor with the hips and chest rising together. For most of us this means making an effort to keep the hips down unlike how you might perform a deadlift.  After the bar passes the knees drive the bar upward by violently opening the hips.  After you reach full extension of the hips and knees drop under the bar and drive your elbows up and around.  Catch the bar at the shoulders and release your grip slightly while you stand up.  Reset your hands and feet if needed and finish by jerking the bar overhead. Dip with a slight bend in the hips and knees prior to driving the bar off of your shoulders. Finish by locking out the arms under the bar, standing up and recovering your feet.

WOD

5 Rounds for time
10 Power Snatch 75/55 lb
100M Run

Workout notes

If you were able to participate in yesterday’s workouts you know we had a compliment of several bodyweight movements.  Today we’re shifting to the weightlifting side of CrossFit and doubling up on barbell movements.  In today’s metcon the goal is to use a very light barbell that you could perform each round in 1-2 sets.  You should be able to lift your workout weight for a set of ten quite easily when you are fresh.  Performing unbroken sets will get challenging if you are able to keep the intensity high throughout the workout but we definitely want to be able to do so when fresh. The running emphasis is low so don’t be tempted to use that run as recovery.  Push hard on those runs transition quickly to the barbell.[/vc_column_text][/vc_column][/vc_row]

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REMINDER

This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text]

SKILL

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

Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! 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

AMRAP in 20 Minutes
30 Sit-ups
25 Push-ups
20 Box Jump 24/20″

Workout notes

Today’s workout is a long duration triplet with three bodyweight movements.  None of these movements are totally isolated to one joint but you will find that each provides a little bit of recovery from the others so work on fast transitions and attacking each movement as quick as possible.  Push-ups will get hard but that’s okay! Do your best to maintain the strictest movement standard even under fatigue. With twenty minutes on the clock there is a potential for a pretty high volume in each movement. If you are new to CrossFit or this level of volume consider scaling the total reps in each round or cut the entire workout time to 10 or 15 minutes.[/vc_column_text][/vc_column][/vc_row]

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REMINDER

This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text]

Skill

Front squat
2-2-2-2-2

Today we’re working up to a strong effort two rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

6 Rounds of 1 minute on each station

two arm dumbbell thrusters 50/35 lb
air assault for calories
rest

workout notes

Today’s workout is a six round interval workout with two very difficult and high power output movements. Use a dumbbell that is very light such that you could work for the entire minute with short rest and large sets.  Be careful not hit those first few minutes so hard that you leave nothing in the tank for the bike or the tail end of the workout.  Remember to practice the same mechanics for the thruster as you did in the strength work.  Keep the elbows and chest up! If you have difficulty doing that with the barbell the dumbbells may help you find a better position. We’ll score this workout in the same way we would score “Fight Gone Bad” by counting up our total number of repetitions across all 6 rounds and both stations.

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reminder

This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

Straight set of kipping pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set of  chest to bar pull-ups, pull-ups or kipping swings then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round of  pull-ups.  If you are proficient at both movements work on Chest-To-Bar pull-ups and Triple unders!

WOD

AMRAP in 10 Minutes
4 power clean 135/95 lb
6 push press 135/95 lb
16 walking lunge steps

workout notes

We have two barbell movements today that are coupled with a small set of bodyweight walking lunge steps.  The power cleans can be performed as singles or as TnG reps if you feel you can sustain that throughout the workout.  Be sure to add some additional rest prior to the set of push press in order to knock out a large portion of the set of six in each round.  Most athletes should determine what weight to use in this workout by the load on the push press. You should be able to easily hit a set of six push press with your chosen weight when you are fresh and plan to break up every round of 6 into no more than 2 sets during the workout.[/vc_column_text][/vc_column][/vc_row]

Skill

5 Rounds of
30 seconds of burpees
90 seconds rest
30 seconds of rowing for calories
90 seconds of rest

Like last Monday our skill work is a little different than what we normally see. Today we’re performing ten two minute intervals with thirty seconds of work.  The focus of this skill work is intensity! You have a lot of rest after each bout of work so the goal is to achieve the highest number of reps possible in that short time frame.  For burpees we’re looking for quick and explosive movement. This usually means working on the bottom part of the burpee. Practice rapidly closing your hips from the prone position and explode into your jump without hesitation.  If you need to work less than the 30 seconds to achieve quick reps that would better than slugging away at slow reps for this skill work.  Rowing may seem simple but technique plays and important part.  Focus on getting the fan wound up quickly and holding the pace at the highest number of calories/hour possible!

WOD

AMRAP in 7 minutes
7 Front squats 155/105 lb
14 Kettlebell swings 32/24 kg

Workout notes

This workout is a short couplet of two difficult weightlifting movements. Choose weights that you could easily do a set of 7 squats and 14 kettlebell swings unbroken.  You may want to break up the rounds as you fatigue during the workout but if your weight is so heavy that you can’t you may have gone too heavy! There is a large conditioning element to both movements in this workout as you’ll be forced to hang on to the object for a time rather than performing single repetitions. Give yourself a short amount of rest prior to each movement in order to do the largest sets possible.

WOD

AMRAP in 20 Minutes

30 Clean and Jerks 155/105
1000M Run

Workout notes:

Today’s workout falls in the longer time domain. You will spend 20 Minutes working through as many rounds as possible of 30 Clean and Jerks and a 1000M Run.  The weight for the clean and jerks is bumped up a bit, so today is a great day to add 5-10 lbs. to your bar if you have been lifting the same weight for awhile now. Choose a weight that is just a little too heavy for sets, but not so heavy that you have to rest a bunch between or set up for each rep.  If you need to scale this workout you can choose to decrease the number of clean and jerks each round or choose a shorter run if 1000M every round looks daunting.

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REMINDER

We only be holding one class today at 8:30AM.  Heats for 18.4 will start at 9:30![/text-with-icon][vc_column_text]

WOD

10 rounds for time
10 alternating dumbbell snatch 50/35 lb
15 wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a task priority couplet with two lifting movements. 10 rounds of both movements is definitely on the higher end volume wise so if you are new to CrossFit or this level of volume consider scaling to 7 or 5 rounds.  Remember that if you are attempting to go “Touch and Go” on the dumbbell snatches we want to transfer the dumbbell from one hand to the other below the forehead.  Wall ball shots are a simple movement but focusing on your squat technique will make them go much easier.  Keep your torso upright and at the same angle throughout the entire range of motion. Use a target height and ball weight that you can consistently hit with the same body mechanics even when fatigued.[/vc_column_text][/vc_column][/vc_row]

Skill

EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.

Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.

WOD

1 round with 2 minutes on each station

burpees
air squats
two arm dumbbell power cleans 40/25 lb
air assault for calories

Workout notes

Today’s workout is a total of eight minutes long. You will have one opportunity to accumulate repetitions at each station during a two minute work period.  There is no rest between movements. This workout starts with simple bodyweight movements and transitions to a weightlifting movement and the always difficult air assault bike. Don’t be tempted to pace yourself during the first two movements in order to accumulate reps later on! This workout format is all about intensity! Use the the first two minutes to practice burpees at high intensity and keep the intensity up as you transition.  The benchmark load on the dumbbells is light for a reason! We’re looking for a weight you can rep out in large sets throughout the entire two minute work period. You will be fatigued when you get to that bike so find an RPM rate you can sustain and try to hold it for about 60 seconds before hitting it hard in the final push.  We have nine bikes available so for busy classes we’ll stagger by two minutes to give everyone the same stimulus.