Month: July 2019

Skill

Front Squat with 2/sec pause in bottom of squat
2-2-2

Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets or increase slightly when you get to your working weights. Remember to maintain your posture throughout the rep and after the pause. That means keeping your knees tracking over your feet with your elbows and chest up.  Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest up.  Adding the pause in the bottom of the squat will increase the difficulty of the lift so be conservative and shoot for something in the 75 to 80% range at most.

WOD

5 Rounds for time

21 Front squats 95/65 lb
12 Kettlebell Swings 32/24 kg

Workout notes

Today’s workout is another couplet with what is essentially two lifting movements.    The front squat weight is meant to be on the lighter side today.  Use this as an opportunity to try and move quickly and tackle each round with large sets.  You will have to clean your bar each time before your squats so keep that in mind when choosing your weight.  We’re pairing the squats with a smaller set of kettlebell swings today. With the set size on the smaller size you could use this workout as an opportunity to test a heavier kettlebell but make sure you can get through all twelve reps in about two sets.

Skill

Tabata V-ups
Tabata Plank hold
Tabata Ring Support hold

1 minute rest between each Tabata

We’re working on some fundamental gymnastic positions today. We will have a full three rounds of Tabata with one minute rest between rounds. The goal is to do as much work as possible in each twenty second work period.  For the V-ups get the reps as strict as possible and slow down your cadence if needed.  During the planks hold a tight hollow position at your midline.  Fight the urge to sag or raise your hips.  The ring support hold will likely be the most difficult of the three movements.  Hold the position for as much of the twenty seconds as possible and come down early if you need to in order repeat that effort.  The support can be scaled in a few different ways.  You can use a band to help stabilize the rings or put pressure on the floor with your toes to reduce some of the resistance.

WOD

AMRAP in 10 Minutes

10 Deadlift 185/135 lb
10 Push-ups

Workout notes

Today’s workout is a short and classic couplet.  We’re pairing an upper body pressing movement with a lower body pulling movement.   The benchmark load for the deadlift is on the lighter side and going unbroken is always an option but not required of course.   If a set of ten is near max effort then you definitely have too much weight on the bar.  Push-ups are a movement that fatigues quickly so break them up early and often if needed.  Scale to a reasonably difficult standard and do your best to hold that for the entire workout.

Skill

EMOM for 10 Minutes
1 Split Jerk

In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power or squat clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a controlled dip and then drive the bar up. When the bar has left your front rack quickly drop under the bar to receive the bar overhead. Don’t forget about your jerk recovery! Start by pulling the front foot back first and follow up by stepping forward with the back foot. If you have your technique dialed in feel free to add weight as you go.

WOD

AMRAP in 15 Minutes

50 Double Under
35 Sit-ups
20 Single dumbbell weighted step up 50/35 lb 24/20″

Workout notes

Today’s workout is a time priority triplet. We start with two bodyweight movements and finish each round with difficult weighted step ups.  Hold your dumbbell any way that you like, you can carry it in the front rack or on the shoulder, hanging from your side or even on your back.  Choose whatever position is most comfortable so long as you have at least one hand on it all times.  Double unders always present a challenge if you don’t quite have the skill.  Scale by first reducing the volume in each round or by making several attempts prior to switching to single unders.  Another good strategy is to spend about a minute of each round making double under attempts and then moving on to sit-ups regardless of how many you completed.

Skill

EMOM for 10 Minutes

Straight set of kipping pull-ups or kipping swings

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds (:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up! Advanced athletes should be working on stringing together sets of chest-to-bar pull-ups and testing your work capacity for this skill.

WOD

for time

18 Thrusters 115/85 lb
400M Run
15 Thrusters 115/85 lb
400M Run
12 Thrusters 115/85 lb
400M Run
9 Thrusters 115/85 lb

WORKOUT NOTES

Today’s workout is a classic CrossFit couplet.  Your thruster weight should be something light enough that you could start that first round in a large set and finish the round in two or three sets total.  Breaking up your thruster sets early might be a good idea given how much running you have in front of you.  The runs are weighted heavily in terms of time spent for this so you don’t want to spend the first half recovering from a max effort set of thrusters!

Skill

EMOM for 10 Minutes

1 Power Snatch + 1 Hang power snatch from below the knees

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second lift in the complex will be from the hang.  Carefully bring the bar down from overhead and lower it to just below the knees. Work on passing through the same positions on both lifts.   This is technique work so your load should be much lower than your max effort lifts.  Working from the hang position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.  If you aren’t already using the hook grip, now would be good time for some review

WOD

AMRAP in 10 Minutes

10 Power Snatch 95/65 lb
10 Front rack walking lunge steps 95/65 lb

Workout notes

This workout is a short couplet with two barbell movements.  The benchmark load for this workout probably seems fairly light when compared to a squat or deadlift but in reality both movements are going to feel heavy early into the workout.  Snatches and lunges are two of our most difficult movements.  You want to be able to knock out each round of ten reps in large sets rather than chipping away with one or two reps at a time.  If the load on your bar is so heavy you that you are failing reps or doing singles at any point you have gone way too heavy!

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YOGA TODAY

REMINDER: Our first Yoga class will be held today at 8AM! Please be on time! This class is open to all CFD members.[/text-with-icon][vc_column_text]

WOD

Tabata Row for calories
Tabata Squats
Tabata Two arm Dumbbell power cleans 50/35 lb
Tabata Air assault bike for calories

*One minute rest between each Tabata.

Workout notes

We will be using the Tabata interval for today’s workout.  The interval is eight rounds of twenty seconds of work and ten seconds of rest.  We’ll work for eight full rounds on each movement with a minute rest to transition and recover between stations.   For the row and bike you’ll want to wind up the flywheel quickly and hold a higher pace than you normally would in an interval workout with a longer duration. Do you your best to moderate your work so you score close to the same number of calories in each round. One extra calorie in a round likely won’t be worth the effort. For the cleans use weights with which you can work through most of the twenty second interval. Pace your squats so you can work continuously for all eight rounds.  We’ll score this workout in the same way you would score the workout “Fight Gone Bad” Count all of the reps you accumulate at each station and come up with one big score.   With all the rest periods that means you have the opportunity to keep the intensity high so treat each twenty second work period as a mini AMRAP.

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WOD

In teams of two or three:

3 Rounds for time

40 Sandbag clean 100/70lb
500M uneven farmer carry

WORKOUT NOTES

We’ll be tackling today’s workout in pairs or in groups of three.  Grab a sandbag, kettlebell and also a dumbbell that you and your partner(s) can agree on.  Start out by knocking out a set of forty sandbag cleans over the shoulder trading reps with your group as you see fit.   The work doesn’t have to be distributed evenly but share the work so that all partners are sharing in the effort.  After you finish up the cleans one partner will pick up both objects and make their way onto the 500M track.  Go right out of the roll up doors and make your way around the entire property along second street and back in via the western most 2nd street entrance.  Switch between you and your partners as needed.  Considering the difficulty of both movements we’re looking at a fairly long workout so break up the work often and as needed in order to move as quickly possible!

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 and consider upping the rep count to 5 or 7.  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

6 Rounds with one minute on each station

Double unders
Push-ups
Kettlebell swings 32/24 kg

Workout notes

Today’s workout will be scored by the total reps you complete in eighteen minutes. You will have six opportunities to accumulate reps at each of three stations.  There is no rest between stations so pace yourself and allow a few seconds to transition between stations.

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Please note

We will have only one class today at 9:30AM for July 4th.  Friday July 5th we well be open for the 9:30AM, 10:30AM Open gym and Noon class.  Normal hours return Saturday the 6th.[/text-with-icon][vc_column_text]

WOD

With 25 minutes on the clock

In teams of 2 or 3

1 Mile run with a medball

then

AMRAP  in remaining time of
1,2,3, 1,2,3… Thrusters 135/95 lb *

*each partner does a rep then each partner does 2 reps and finally 3 reps.  Restart at 1 rep after each partner has completed a set of 3.

Workout notes

This workout is a repeat! 3 years ago we completed this workout to celebrate our move into our new space! Today we celebrate the 4th of July and it only seemed fitting to revisit this fun partner workout! This workout can be done in groups of 2 or 3.  In a group of 3 you will get more rest so it is a great way to scale down the volume.  Try to find a partner who is planning to do the same weight as you for the thrusters so that you can share one barbell. Hope to see you all at 9:30 for some fun! The best way to start any holiday is with a great workout at CFD!! One class at 9:30 ONLY! Don’t be late!![/vc_column_text][/vc_column][/vc_row]

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Please note

We will be open for one class at 9:30AM on Thursday, July 4th and open for the 9:30AM, 10:30AM Open gym and Noon class on Friday the 5th.  Normal hours return Saturday the 6th.[/text-with-icon][vc_column_text]

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 allows you to land in a deep squat while keeping your feet flat, chest up and elbows locked out .  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, still pausing in your catch position, but 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 Dumbbell hang snatch 50/35 lb
7 Box Jump 24/20″
4 One arm overhead walking lunge steps 50/35 lb

Workout notes

Today’s workout is a short triplet with low rep sets for all three movements.  Because the set sizes are small you can use this opportunity to practice performing large sets and making quick transitions.  The hang snatch is a different variation than what we usually see with dumbbells.  For each rep take the dumbbell from below the waist to overhead. The dumbbell does not need to hit the floor between each rep but you can certainly set it down if you need to.  There is no prescribed rep scheme for the snatches or lunges so break them up as you see fit but try to distribute the work evenly across both arms.  The lunge will likely be the most difficult movement of the three so spend some time testing out that movement and be sure to try both arms!

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