Month: May 2019

WOD

AMRAP in 20 Minutes

400M Run

then

4 rounds of
4 Strict pull-ups
8 Box Jumps 24/20 ”

Workout notes

We’ll have twenty minutes on the clock today for our workout.  The workout is scored by the total rounds and additional reps you complete just like any other AMRAP but the format for this workout is a little different.  You’ll start the workout with a 400M Run then return to the gym for four rounds of strict pull-ups and box jumps.  After you’ve finished your last set of box jumps head back outside for another 400M Run and start all over again. The idea behind this format is that it should allow you to keep the intensity high when you are working through the strict pull-ups and box jumps in order to accumulate volume with movements that would normally slow down quite a bit in large numbers.

Skill

Front Squat

3-3-3-3-3

Work up to a strong effort three rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 10 minutes

1-2-3-4-5-6-7…
Front Squat 135/95 lb
2-4-6-8-10-12-14 …
Hang power clean 135/95 lb

Workout notes

Today we have a difficult barbell workout with two familiar movements. We’re using an ascending rep scheme so you’ll start with the “easier” low rep rounds but the volume will quickly accumulate.  Pace yourself early and plan on tackling those higher rep rounds under fatigue.  You’ll use the same weight for both movements but we’re doubling the reps on the hang power cleans. Test out both lifts and scale your weight based on which movement is more difficult.  We’ll score this workout by using the number of front squat reps in your last completed round plus any additional reps in your final incomplete round.  For example, if you finished the round of seven squats/fourteen cleans and then did eight front squats, your score would be 7+8.

Skill

Every 90s for 10 rounds

20 Double unders then 1 squat snatch

Today we have an alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have ten opportunities to work up to a strong effort squat snatch.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the barbell for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under. Give your self a thirty second cap so you have plenty of time to attempt a snatch regardless of how the double unders go.

WOD

“Karen”

For time

150 Wall Ball Shots 20/14lbs 10/9′ target

WORKOUT NOTES

 A classic “Girls” workout from CrossFit.com.  150 reps is a lot! Starting with a large set is sometimes helpful mentally to get a chunk of the work out of the way.  When you start breaking up the reps stick to short rest and work through the remaining reps in whatever set sizes keeps you moving.  Don’t be afraid to scale the total volume if needed and drop the rep number down to somewhere between 75-120. Ideally you choose a wall ball weight and target height that could maintain moderate sized sets of at least ten to fifteen as you become fatigued.

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 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 make sure to 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

AMRAP in 20 Minutes

10 Burpees
10 Alternating dumbbell snatch 50/35 lb
10 One arm dumbbell overhead walking lunge steps 50/35 lb

Workout notes

Today’s workout is a long duration triplet with two weightlifting movements and a small set of burpees in every round. The burpee is a movement that takes a little longer than the other two movements so figure about half of your time will be spent on the burpees and the other half will be with the two dumbbell movements. Do your best to move at a quick but sustainable pace through each set of ten burpees and then recover prior to picking up the dumbbell.  You can break up the reps however you see fit but use a dumbbell weight that you could easily perform ten of each movement without resting while fresh.  With the one arm lunges you can switch arms at any point but do try to distribute the work evenly across both arms by switching mid round or by alternating arms every other round.

Skill

EMOM for 10 Minutes

1 Power Clean

We’re working on a simple weightlifting movement in today’s skill work.  You will have ten opportunities to work up to a strong effort power clean.  Start by pulling the bar off of the floor with the hips low and your chest up.  After the bar passes your knees aggressively open the hips to create vertical drive on the bar.  Quickly drop into a partial squat while you drive your elbows up to receive the bar at the shoulders prior to standing up.  Do your best to hit each position in the lift rather than yanking the bar off of the floor just to hit a heavy number.  If you are new to the lift keep the load in the light to moderate range rather than increasing to max effort.

WOD

3 Rounds for time

50 Sit-ups
400M Run
30 Kettlebell swings 32/24 kg

Workout notes

This workout is a three round task priority workout with high rep sets of sit-ups and kettlebell swings. Each round starts with a set of fifty sit-ups.  Work through the sit-ups at a quick but sustainable pace and do your best to keep the intensity high during the runs. A set of fifty sit-ups is on the larger side so you should be ready to run in round one and fairly recovered for round two and three.  Our kettlebell swings come in a large set as well.  Use a weight with which you can start each round with by knocking out most of the reps in one effort and then chip away with a couple of small sets to get through all thirty reps.  In the end your score will be the total time it takes for you to complete all three rounds. If the volume looks to be on the higher side for you, plan on cutting the reps to 35 and 20 rather than 50 and 30 for each round.

[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-calendar” color=”Extra-Color-1″]

Please note

We will have be holding one class today, May 27th at 9:30AM for Memorial day.  Regular hours return Tuesday, May 28th.[/text-with-icon][vc_column_text]

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Workout notes 

Alternatively you can attempt Murph with a partner to decrease the volume of.  Run the opening and finishing mile with your partner and split up the Pull-Ups, Push-Ups and Squats

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.[/vc_column_text][/vc_column][/vc_row]

WOD

EMOM for 30 Minutes

[odd] 20 seconds of Air assault for calories
[even] 20 seconds of burpee box jumps 24/20″

Workout notes

Today’s workout is an interval style workout with twenty seconds of work and forty seconds of rest for thirty rounds.  You will have fifteen opportunities to work at each of two stations.  In this format you will be able to attempt a higher intensity than you might try with an AMRAP or a workout for time.  Try to maintain a strong effort but start out with a submaximal pace in the first few rounds just to test things out. Both of the movements we’re working on today can be particularly fatiguing when attempted at a higher than sustainable intensity level.  Your score will be the total number of calories and burpee box jumps you complete after all thirty rounds are complete.

Skill

6 Rounds of 3 minutes on 3 minutes off

[odd]
15 Thrusters 75/55 lb
200M Run
Row for max calories

[even]
15 Thrusters 75/55 lb
200M Run
Max reps kettlebell swings 32/24 kg’

Workout notes

Today’s workout is a six round interval workout with a 1:1 work:rest ratio.  You will have three opportunities to score at each of two stations. Each work period is three minutes long with three minutes rest. That makes for eighteen total minutes working and a thirty-three minute workout time. Start each round with a set of thrusters using a weight light enough that you could complete the fifteen reps in one or two sets.  Set the bar down under control and head out on a 200M run.  When you get back in the gym use your remaining time to complete as many calories or kettlebell swings as possible. You will be on the rower and kettlebell three times each so make each effort count!  Scale the run and or thruster weight so that you have at least sixty seconds to score reps on the rower or kettlebell.

Skill

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 15 minutes

10-20-30-40-50 …*

Alternating dumbbell snatch 50/35 lb

*100M Run after every set

Workout notes

Today’s workout is all about establishing a sustainable effort with the dumbbell snatch.  We have an ascending rep scheme that starts with a small set and quickly ramps up into more difficult higher rep rounds.  Use a dumbbell weight that you can easily complete the first couple of rounds without hitting failure.  After each round you’ll set out on a short 100M recovery run.  Use the run as a chance to let your arms and breathing recover to set up for your next set of snatches.  After fifteen minutes your score will be the total number of snatches in the final round you complete both the snatches and the run as well as any additional reps in your final incomplete round.

Skill

EMOM for 10 Minutes

1 Squat clean with pause in bottom of squat

We’ll have ten opportunities to work on a difficult barbell movement.  Start by taking the bar from the floor and dropping into a full squat as you receive the bar in the front rack.  Make a conscious effort to pause in the bottom of your squat by coming to a dead stop and holding for a second.  Make a quick assessment of your squat positioning.  If you completed the clean pull and drop under correctly you should be in a perfect position to stand up without making any adjustment to your hands or feet.  Your heels should be on the floor with your chest and elbows up while your fingers are loosely pinning the bar to the front rack position.  The squat should feel a little harder by adding that pause in. Stand up to finish the rep driving upward from the bottom of your squat with your chest upright through the entire squat.  Your back angle should not change at all on the way up.

WOD

With a clock set for 12 Minutes

1 Minute of wall ball shots 20/14 lb 10/9′
1 Minute of sandbag cleans 100/70 lb
2 Minutes of wall ball shots 20/14 lb 10/9′
2 Minutes of sandbag cleans 100/70 lb
3 Minutes of wall ball shots 20/14 lb 10/9′
3 Minutes of sandbag cleans 100/70 lb

Workout notes

Today’s workout is essentially a  twelve minute AMRAP with six minutes split up between each of two stations.  We’ll transition between stations using an ascending clock spending half of the workout time during the last two intervals so a good pacing strategy will be key.  Wall ball shots are a faster movement than sandbag cleans so you’ll be able to score more reps there but remember that performing efficient cleans is a technically difficult challenge that requires a lot of strength and coordination so you don’t want to be overly fatigued.  Work continuously on the wall ball shots but add short breaks as needed so you can work on some reps at the sandbag station rather than use that time as additional rest.