Month: March 2019

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-glass” color=”Extra-Color-1″]Tomorrow marks the end of the 2019 Open! We will start workouts at 10:30 as usual with BBQ and party to follow! All CFD members or friends and family are welcome to attend! Bring a dessert or drink to share if you’d like![/text-with-icon][vc_column_text]

Skill

Two rounds of “inverted” Tabata (10 seconds work : 20 seconds rest)

Ring support hold
V-ups

1 Minute rest between movements

For today’s skill work we’ll be using the Tabata interval but we’ll flip it upside down for these higher difficulty movements we’re working on today . You will have eight rounds of ten seconds work and twenty seconds rest for each movement.  Start with eight rounds of a ring support hold.  If you are new to this movement jump to the top position of a ring dip and hold yourself on top of the rings with your arms locked out and feet off of the ground. Rest one minute before moving to the floor where you will have eight rounds of ten seconds to complete as many v-ups as possible.

WOD

5 Rounds with one minute on each station

Row for calories
Box jumps 24/20″
Kettlebell snatches 24/16 kg
Rest

Workout notes

Our workout for the day will also use an interval timer. You will have one minute to work at each of three stations with one minute rest after each round.  The kettlebell snatch will likely be the most complex movement you encounter today.  The mechanics of the kettlebell snatch require you to aggressively drive upward at the hips like you would with a dumbbell snatch but rotate the kettlebell around your arm and punch up while you receive the bell overhead. If you get this technique dialed the finish position should feel very comfortable rather than smashing up your wrist.  If you don’t have it quite right while warming up, lighten the load and work on perfecting the movement. You have a full minute to work at that station in each round so break up the reps as needed but be sure to distribute the work evenly across both arms.  Your score will be the total number of reps you complete at all three stations after five rounds.

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Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

5 Rounds for time

21 Sit-ups
15 Wall ball shots 20/14 lb 10/9′
9 Burpees

Workout notes

Today’s workout is a five round triplet of some fairly familiar movements.   Your score will be the total time it takes you to complete all five rounds.  The set sizes of each movement are fairly small but we have over two hundred reps total so don’t let those numbers fool you.  Start out at quick but sustainable pace where you can make quick transitions and keep the intensity high.

Skill

EMOM for 10 Minutes

1 Push Press + Push Jerk + Split Jerk

We have a lifting complex on the menu today.  You will ten opportunities to work on three difficult overhead barbell movements.  The complexity will increase as you fatigue from rep one to three so technique will be paramount.  In the push press you drive the bar upward creating vertical momentum by driving from the hips and finishing the rep with your arms.  Carefully lower the bar down to the shoulders using the “soft knees” technique.  The push jerk and split jerk start with the same vertical drive but you will quickly drop into a partial squat for the push jerk and a deep lunge for the split jerk.  If you are new to the lift start out with a light and manageable weight as you get familiar with the positions.  Increase only when you have mastered the whole sequence.

WOD

AMRAP in 7 Minutes
10 Air Squats
7 Deadlifts 155/105 lb
4 Push jerks 155/105 lb

Workout notes

Today’s workout is a short triplet with a heavy emphasis on the barbell.  We’re performing bodyweight squats and knocking out light deadlifts but the load on the push jerks is on the heavier side.  We’re looking for a weight you can easily complete four reps in a row without compromising your form.  You should have a good idea what weight would be appropriate for you after working on the skill today.

Skill

Every 90 seconds for five rounds
straight set of kipping toe-to-bar then thirty seconds of double unders

Today’s skill work features two movements.  We’ll use an interval timer set at ninety seconds. You will have five opportunities to knock out a large set of kipping toe-to-bar.  As soon as you come off the the pull-up bar knock out thirty seconds work of double unders.  Rest during the remainder of the time and be ready for another set of toe-to-bar as the next interval starts.  Remember that this is skill work so you should be working larger but sustainable sets if you have toe-to-bar.  If you are new to the movement scale to knee raises or sustainable sets of kipping swings building to a toe-to-bar.

WOD

4 Rounds for time

400M Run
21 Kettlebell swings 32/24 kg
12 One arm overhead walking lunge steps 32/24 kg

Workout notes

This workout will be scored by the total time it takes you to complete all four rounds.  We’ll start each round with a familiar 400M run. Once inside the gym you have a large set of kettlebell swings and a small set of one arm overhead walking lunges. You will be using the same kettlebell for your lunges and your kettlebell swings. The benchmark load for the lunges is on the heavy side so remember to give that movement some attention. The overhead walking lunge is likely more difficult than the kettlebell swings to adjust your weight based on that movement.  You can break up the reps by switching arms as you see fit but do try to distribute the work evenly.  If overhead mobility is an issue scale to a goblet style lunge with the kettlebell held at the chest or leave the weight out of the lunge completely.

Skill

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

Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   If you are new to this skill start by gently kicking up to a wall or practice wall walks like we did on Friday to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands and increase the height of your legs with each attempt.  Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym.  You will need to be able to hang out upside down with locked out arms so have a bail out plan or partner assist in place if this is new to you.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

WOD

Tabata Pull-ups
Tabata Front Squats 135/95 lb
Tabata Push-ups
Tabata Hang power cleans 135/95 lb

1 Minute rest between each Tabata

Workout notes

We will be using the Tabata interval for today’s workout.  Each Tabata interval is four minutes long with eight rounds of twenty seconds work and ten seconds rest.  Your score will be based on traditional Tabata scoring so track your rep counts in each work period and record the lowest of all eight rounds.  After you have completed all four stations add up each of your lowest scores to come up with one number.  For example, if your lowest scores were five pull-ups, five front squats, five push-ups and five hang power cleans, your final score would be the sum of those numbers equaling out to a score of twenty. With Tabata scoring the emphasis is on a sustainable output so do yourself a favor and don’t start with max effort at each station just to hit failure in the eighth round and bomb out at that station. At the same time, don’t sell yourself short and end up feeling like you could have done a few extra reps each round at the end of the workout. Do your best to walk that line so you can maintain consistent work at each station and for the duration of the workout.

WOD

Every 5 minutes for 25 Minutes

400M Run
20 Box Jumps 24/20″

Workout notes

Today’s workout is five short sprints starting at 0:00, 5:00, 10:00, 15:00, 20:00.  Each sprint will have a five minute cap. Ideally you should scale this workout by volume so you can complete each sprint with enough time to rest and recover in order to keep the intensity high.  For the runs consider cutting the distance to 300 or 200M if the benchmark run will put you finishing too close to the five minute limit in each round. Box jumps can be scaled by height as well as volume. Choose a number of reps and a box height with which you can knock out each set by performing explosive jumps in quick succession. We’ll score this workout by tracking your fastest and slowest round so do your best to keep the same intensity level in each round or attempt to increase your speed across all five attempts.

If you are participating in the Open, we’ll be kicking off heats for 19.4 shortly after 10:30AM.  Two workouts to go!

WOD

10 Rounds of 30 seconds on each station

lateral burpees over the bar
rest
hang power snatch 95/65 lb
rest

Workout notes

Today we have an interval style workout with a potential of a high volume of burpees and the always difficult snatch.  You will have a total of ten opportunities to practice high intensity bouts with a 1:1 work:rest ratio.  Use this workout to practice moving as quickly as possible during the burpees rather than working at the same pace you would in a longer workout with burpees. Your hang snatch weight should be light enough that you can move the bar quickly and work for the majority of the thirty second work period.  Your score for this workout will be the total number of reps you complete after finishing all ten rounds of both movements.

Skill

10×1 Wall walk

This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 5-10 seconds. Practice keeping a rigid body throughout each rep and make sure that you are under control on the way up AND down.  If you are unable to maintain a good body position while walking your chest all the way to the wall you can walk part way up and then return under control to the ground.  Partner up with someone to share wall space and watch the clock for each other depending on how long you want to hold the top of your rep.

WOD

for time

25 Toes-to-bar
50 Wall ball shots 20/14 lb 10/9′
20 Toes-to-bar
40 Wall ball shots 20/14 lb 10/9′
15 Toes-to-bar
30 Wall ball shots 20/14 lb 10/9′
10 Toes-to-bar
20 Wall ball shots 20/14 lb 10/9′
5 Toes-to-bar
10 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s WOD has a large volume of two simple movements and your score will be the total time it takes to descend through this five round couplet.  The workout is benchmarked with a “Karen’s” worth of wall ball shots. If you are familiar with that classic workout you know how difficult large sets of the wall ball shot can be. Use a weight and target height with which you can start each round with a large set and then chip away with smaller sets for the rest of each round.  High volume toe-to-bar also present a difficult challenge.  Most of us should probably use the same strategy for the toe-to-bar as the wall ball shot.

If you are new to CrossFit and/or the volume in this workout seems daunting, consider chopping off that first round and starting with the round of twenty and forty!

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of three 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 progress through each set and as you increase in weight.

WOD

AMRAP in 15 Minutes

10 Chest to bar pull-ups
200M Run with medicine ball 20/14 lb
30 Jumping alternating lunge steps

Workout notes

Today’s workout is a longer duration triplet with a few familiar movements but we’re ratcheting up the difficulty a little bit in our benchmark version.  In the chest-to-bar pull-up the goal is to make contact with the pull-up bar just below the collarbone and at the peak of your pull-up while your chin is over the plane of the bar as well.  This usually means a little bit more strength and coordination required to successfully kip so be prepared to tackle those in smaller sets than you would with chin over bar pull-ups.  For each run you’ll carry a medicine ball along with you.  Carry the ball any way that you prefer but try to keep the intensity up and move quickly rather than using those runs as extended rest periods.  The jumping lunges are probably going to feel like the most demanding part of the workout if you are repping out quick and explosive jumps from the bottom of the lunge position. Try knocking those out in smaller sets if you can’t make it through all thirty in a row.  The first option for scaling would be performing the root of each movement without the added difficulty.  Chin-over-bar pull-ups, unweighted running and walking lunge steps are great options and still hold on to the intended stimulus.

Skill

EMOM for 10 minutes

1 squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your one rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 10 minutes *

Double Unders

* 5 Thrusters 115/85 lb EMOM

WORKOUT notes

Today’s workout is a time priority couplet that will be scored by the single element, double unders.  Start with five thrusters every minute, including the first minute and then score as many double unders as possible with your remaining time.  The benchmark load is moderately heavy.  If you do want to bump up your normal thruster weight a little be sure you choose a weight you can complete all five reps unbroken even when under fatigue.  We don’t want you spending the whole minute slugging away at thrusters and not get any chance to work on double unders! If you don’t quite have double unders mastered yet plan to knock out some singles in each round followed by a few good attempts at a double under or two.