Month: August 2019

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Please note

We will be open for one class at 9:30AM tomorrow for Labor day.  Normal hours return Tuesday![/text-with-icon][vc_column_text]

WOD

for time

50 Burpees
75 Sit-ups
50 Pull-ups
75 Sit-ups
50 Burpees

Workout notes

Today’s workout a fairly tough chipper.  We have a high volume of burpees, sit-ups and pull-ups.  All three movements come in large set sizes which will increase the difficulty level quite a bit.  Your first scaling option is the adjust the volume of each movement to an appropriate level.  Scale each movement so you can keep the intensity high and  finish the workout in around twenty minutes or less.  The burpees and pull-ups will probably need the most attention.  If you struggle with either movement cut the reps so that can keep working at a sustainable pace under fatigue.  Pull-ups can also by scale by performing ring rows or banded pull-ups.[/vc_column_text][/vc_column][/vc_row]

WOD

“Nancy“

5 Rounds for Time

400M Run
15 Overhead Squats 95/65lbs

Workout notes

his workout is a famous CrossFit benchmark workout that is part of the “Girls”  series.  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 arm all the way down to the feet. 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.  If OHS isn’t happening today substitute a front squat and start spending some time working on that ROM!

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Please note

We will be open for one class at 9:30AM Monday for Labor day.  Normal hours return Tuesday![/text-with-icon][vc_column_text]

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

CrossFit Open 11.1/14.1

AMRAP in 10 minutes

30 Double Unders
15 Power Snatch 75/55 lb

Workout notes

Today’s workout is a classic benchmark couplet from the CrossFit Open.  The  workout starts with a small set of double unders. If you are new to double unders there are a few ways you can scale the movement.  The first option would be to perform single unders and add in a double under attempt every round.  If you can consistently knock out a few reps but find that thirty reps would be a challenge, scale the total number of reps to a number you could reasonably get done in about 30-45 seconds.  The benchmark load on the barbell is fairly light but we’re dealing a large set so be conservative and use a load that you can easily complete all fifteen reps in at most three sets while fatigued.  If you find that you are struggling to complete single snatches, you have gone too heavy.

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Skill

Squat Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift without the clock today so take your time between reps and use that extra recovery to testing slightly heavier weights than you might if you were lifting using an interval timer.  Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

For time

21-18-15-12-9-6-3
Deadlift 185/135lb
Goblet Squat 32/24kg

Workout notes

Our workout today pairs two classic movements, the deadlift and squat.  Most of your reps will be done in the first few rounds with this rep scheme. Break up the larger sets early to avoid slowing down too much when you get to the single digit sets.  You should be able to perform medium sized sets of deadlifts and squats with the weight you choose.  Plan to get your sets of 21, 18 and 15 done in 3-4 sets max. If you are scaling the benchmark weight and doing all sets unbroken you may have gone too light.  Move smooth and quick through the last small sets to finish strong.

 

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Skill

EMOM for 10 Minutes

1 Squat Snatch with pause below the knees + 1 Squat Snatch

Today we’ll be working the difficult squat snatch.  Start with a full snatch pausing at the knees and follow that up with another rep at full speed.  As you lift the bar off of the floor your hips and shoulders should rise together.  Pause with the barbell below your knees and the drive the bar up by explosively opening the hips.  Receive the bar overhead while you quickly descend into an overhead squat.  The overhead squat requires a high level of mobility. Make your best effort to descend safely into your deepest squat possible.  This does not have to be a touch and go style lift so reset the bar on the floor and follow yourself

WOD

for time

40-30-20-10

Sit-ups with a medicine ball 20/14 lb
Box Jumps 24/20″

Workout notes

Today we have a high volume of two body weight movements.  With this many box jumps  you’ll want to establish as sustainable cadence that is a bit slower than how you would approach a few reps in a sprint. This number of box jumps may be unfamiliar so consider scaling by lowering the volume or the height of your box. One option would be to cut the number of reps in each round in half or drop off that first round of forty entirely.

Skill

Front Squat
1-1-1-1-1

Work up to a strong effort single rep front squat today. We’re not necessarily “maxing” out here so don’t go to failure but work up to a heavy single.  If you are new to lifting and not sure what your max might be it’s best to judge your effort by the strain of each lift.  Practice keeping your knees out and tracking over your feet.  Your torso should remain upright throughout the lift.  Avoid letting your chest cave forward by pushing the elbows up from the top to the bottom of the lift.  Remember that for front squats we don’t use spotters.  If you need to ditch the weight for any reason simply drop the bar off of your front rack position and get out of the way.

WOD

AMRAP in 7 Minutes

5 Hang power clean 135/95 lb
3 Front Squats 135/95 lb
1 Push press 135/95 lb

Workout notes

This workout is all about the barbell!  The clock will be set for seven minutes and you will score as many rounds and reps as possible of a three movement barbell complex.  You will use one barbell for the entire workout so determine which weight to use by testing out each movement and adjusting the weight based on the toughest of the three.  For most of use that will either be the front squats or the push press.  The time domain is short for this workout so do your best to keep the intensity high and keep that barbell moving.  Remember to strategically insert rest to avoid adding additional reps.

Skill

EMOM for 10 Minutes
20 seconds of Double unders + straight set of toe-to-bar

Today’s skill work will involve two movements.  Give yourself about 20 seconds to perform as many double unders as you can followed by one short set of toe-to-bar. If you have difficulty with the double under spend the full 20 seconds working on the skill rather than doing any singles.  Scale the toe to bar to kipping swings or knee raises to work on the timing and skill of this movement.  Keep on eye on your hands and grip and don’t tear!

WOD

for time

10-9-8-7-6-5-4-3-2-1
Burpees jumping to a plate
Kettlebell swings 32/24 kg

Workout notes

It’s a classic pairing and the movements are fairly simply but you should still respect them and work on perfect effort!  Use a kettlebell with which you could perform large sets if you wanted to so you can most of these rounds done in one or at most two sets.  Remember you can always scale the swings by send the kettlebell to eye level if you are testing out a heavier weight today.  Burpees jumping to a plate are meant to be quick and explosive. You finish the rep with both feet are on the plate and you are standing upright.   No need to clap overhead for this style of burpee so take a breath and start your next rep as soon as you are standing on that plate.

WOD

for time

1 Mile run
150 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a two movement chipper.  Your score will be the total time it takes for you to complete a one mile run followed by one-hundred and fifty wall ball shots.  Use a target height and medicine ball weight that allows you to start at the wall ball station by knocking out a large amount in one set and then chip away with smaller sets.  Both the wall ball amount and the run distance can be scaled if needed.  If you are new to CrossFit or this level of volume looks daunting scale to a one thousand meter run and one hundred wall ball shots or adjust appropriately.

WOD

Using a running clock

Every 4 minutes on the minute for 7 rounds
complete the following for time

15 Pull-ups
15 Kettlebell swings 32/24 kg
200M Run

Scale each movement appropriately to give yourself about two minutes rest in each round

Workout notes

Today’s workout is a seven round interval workout with a potential for a high volume of pull-ups and kettlebell swings.  Ideally you scale all three movements so you can treat each round as a short sprint with around  a 1:1 work rest ratio.  For the pull-ups that might mean scaling the total number of reps in each round or using a band.  Ring rows are also an option.  If you do attempt fifteen pull-ups in each round you are looking at over 100 total reps so keep that in mind.  If that total number is well outside of your capability scale the volume to 10 reps per round or less if needed.  For the kettlebell use a weight that you can complete 15 reps in at most two sets.  From there you’ll set out on a run to the cage and back.  Ideally you finish the run in less than a minute to keep the intensity high.  That distance can be scaled as well of course.

Skill

10×1 Wall walk with shoulder taps.

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 gets close to the wall.  Engage a strict hollow body and practice tapping your shoulder(s) alternating every rep.  Most of us will want to cap the movement at about ten reps or under.  Focus on shifting your weight to the loaded shoulder and tapping either shoulder.    Practice keeping a rigid holloe 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.  If you are proficient at the movement you can practice shoulder taps out in free space or make a handstand walk attempt if you are ready.

WOD

CrossFit Open 17.1

for time*

10-20-30-40-50

Alternating dumbbell snatch 50/35 lb

15 Burpee box jump overs after every round of snatches 24/20″

* 20 Minute time cap

Workout notes

Today’s workout is a throwback to the 2017 CrossFit open.  For this workout you’ll need only a dumbbell and a plyobox.  The workout is technically for time but has a twenty minute time cap.  Finishing the workout under the time cap is a monumental task so keep in mind that a lot of us will hit the time cap.  If you do hit the time cap your score will be the total number of snatches in your last completed round plus any additional reps in an incomplete round.  For example if you finished the round of 40 and then an additional 50 snatches your score would be 40+50.   The total volume is high but you do have that time cap there to bail you out.  If you are new to CrossFit or this level of volume of reps you can always cap yourself by chopping off that last round of snatches. Remember that both movements can also be scaled.  The snatches can be scaled by load and you can perform burpee box step overs if the high volume of jumps is questionable.