Month: September 2019

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 or 2 and increase by 1 or 2 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.

WOD

AMRAP in 15 Minutes

12 Alternating dumbbell snatch 50/35 lb
9 Air squats
6 Push-ups

Workout notes

Today’s workout is a time priority triplet with a high rep lifting movement and two bodyweight movements.  For the dumbbell use a weight that is on the lighter side.  You should be able to complete most of the snatches in an unbroken set or by performing singles in quick succession.  Air squats can be performed at speed but remember to keep the same range of motion throughout the entire workout.  Push-ups will likely fall off in a long workout so break them up if needed and scale to a difficulty you can hold for the entire workout.

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

5 Rounds for time

20 Sit-ups
10 Burpees

Workout notes

This workout is a simple couplet of two classic CrossFit movements.  We’ll be performing vanilla burpees today so all that’s required to “Rx” the workout is a simple jump and clap overhead with your body fully extended.  Sit-ups can be performed with or without an abmat depending on what feels more comfortable.  The best strategy for this workout is to establish a sustainable pace in those first couple of rounds and then keep the intensity high for those final rounds.

 

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Skill

Power Clean & Push Press

2-2-2-2-2

Working from the floor, spend some time working up to a strong effort double in the Push Press.  The skill work today will serve as a warm up and review of the power clean as well as testing a heavy push press.  You don’t need to necessarily go for a max lift today but work up to a weight that challenges you as long as your technique is sound and you are actively pressing the bar and not dropping into a jerk.

WOD

AMRAP in 10 Minutes

10 Deadlifts 115/85 lbs
10 Push Press 115/85 lbs
10 Front Rack Lunge Steps 115/85 lbs

Workout notes:  The push press or the lunge will be the weight limiting factor in terms of strength so use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able to when you are fresh. Be sure to plan out your rest as you move through the workout so you can minimize any extra work.

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PLEASE NOTE

There will be no Yoga class tomorrow September 8th and next Sunday September 15th, Yoga will return on September 22nd.[/text-with-icon][vc_column_text]

WOD

With a clock set for 21 minutes *

7 Minutes of
Rowing for calories

7 Minutes of
“Heavy Grace”
Clean & Jerks 185/135 lb

7 Minutes of
30 Double Unders
15 Two arm dumbbell front squats 50/35 lb

* start at any station and rotate through each one

Workout notes

Today’s workout probably looks very different that what you normally see in a metcon.  We essentially have 3 different AMRAPs to work through using 7 minute intervals.  Record your score for each workout so you end up with 3 scores after 21 minutes.  Our three workouts are very different from each other so go at each one with an open mind! We have single element monostructural rowing, a single element weightlifting AMRAP based on the the classic CrossFit workout “Grace”.  We follow that up with a fast moving mixed mode workout.   Unlike other interval workouts there will be no rest between stations so leave a little time as you move between AMRAP’s to get ready for the next one and jot down your score.  If classes are busy this can be done in any order! Choose one AMRAP and rotate through until you have completed all 3.  Please keep in mind that each 7 minute section is a difficult, high volume workout on it’s own so if you are new to CrossFit or not adapted to this much volume scale by dropping the weight and/or the dumbbells and insert some rest at each station.[/vc_column_text][/vc_column][/vc_row]

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.

Skill

EMOM for 10
3 Push Jerks

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

WOD

AMRAP in 10 Minutes
15 Box Jumps 24/20″
15 See the lights sit-ups 15/10 lb

Workout notes

We have two bodyweight movements in today’s workout. Each round starts with a moderate sized set of box jumps and finishes with an equal number of see the lights sit-ups.  The weight is not really there to make the movement “heavy” but to force a stricter movement standard which should help engage the midline and hip flexors more than if you were throwing your arms forward to transfer momentum. Keep the weight locked out overhead for every rep and keep your feet planted to the floor.

Skill

10×1 Lunge Kick to freestanding handstand

Have some fun with the skill work today! 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 have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

Every 6 Minutes for 4 rounds*

Each round for time
40 Wall Ball Shots 20/14 lb 10/9′
400M Run

*Start rounds at at 0:00, 6:00, 12:00 and 18:00 on the clock.

Workout notes

For today’s workout record your time for each attempt of wall balls + running.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the two movement chipper. Go hard in each round but to use the first round to “test” the workout and try to record negative splits in your second and third attempts.  If we have a busy class and limited wall ball spots pair up and stagger by 3 minutes.   If you are not sure you can make the 40 wall ball shots and 400M run with at least around two minutes rest you can scale the volume by decreasing the wall ball shots or shortening the run.

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

AMRAP in 20 Minutes

5-10-15-20-25 … *

Hang power cleans 115/85 lb

200M Run after every round of cleans

Workout notes

Today we have a couplet of running and hang power cleans. The rep scheme starts with an easy set of five cleans followed up by a 200M run.  Every time you return from the run you’ll start a set of cleans adding five to your previous number. The first couple of rounds should feel fairly easy with your chosen weight so scale appropriately and think about how you will tackle  those later rounds when fatigue sets in.

Skill

Two rounds of Tabata alternating between both movements

Toe to Bar
Plank Hold

We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so that will be 16 rounds total for 8 minutes total.  The Plank hold is pretty straight forward. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 20 seconds every round.  The Toes to Bar skill is tricky.  Practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Keep your sets small so that you are able to repeat close to the same set sizes every round of the Tabata.  If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar.

WOD

6 Rounds with 1 minute on each station

Sandbag cleans 100/70 lb
Kettlebell Swings 32/24 kg
Double unders
Rest

Workout notes

Today’s workout is a six round interval workout with three stations and one minute rest between rounds.  You will score this workout like you would score the workout “Fight Gone Bad” by counting up your total reps completed and coming up with one big number.  If you are proficient and double unders you could game this workout by going easy on the first two stations to get a higher score but that is not the intent of this format!  Keep the intensity high on all three stations and use that rest minute to recover.  If you are new to double unders this workout is a great opportunity to work on the movement rather than scaling to single unders.

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Please note

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

“Loredo”

Six rounds for time of: *
24 Squats
24 Push-ups
24 Walking lunge steps
400M Run

* 40 Minute time cap

Workout notes

This workout is a hero workout from crossfit.com celebrating the life and sacrifice of U.S. Army Staff Sergeant Edwardo Loredo who was killed on June 24, 2010 in Jelewar, Afghanistan.  Like a lot of Hero WOD’s this is a higher volume workout, feel free to scale down the rounds or just see how much work you can get done under the 40 minute cap![/vc_column_text][/vc_column][/vc_row]