Month: December 2019

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PLEASE NOTE

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

AMRAP in 20 Minutes
20 Alternating dumbbell snatch 50/35 lb
15 Box jump 24/20″
10 One arm overhead walking lunge 50/35 lb

Workout notes

Today’s workout is a time priority triplet with two weighted movements  and box jumps.  You will need a dumbbell and a box for box jumps.  The most difficult task of the three movements will most likely be the one arm dumbbell overhead walking lunge.  You will need to have good mobility to hold the dumbbell overhead with a straight arm.  If you find that locking out the dumbbell overhead is not happening today scale to lunges with the dumbbell held at your chest.  Alternate arms whenever you like but be sure to distribute the reps evenly across both arms.[/vc_column_text][/vc_column][/vc_row]

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Please note

There will be no 5:30 or 6:30 PM classes on Friday 12/13/19 in order to setup for the Hometown Hoedown.  All Saturday classes are cancelled as well. We’ll start Saturday at 8AM so be there on time to go over movement standards and workouts.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 10 Minutes

10 Toe-to-bar or see the lights sit-ups 15/10 lbs
10 Burpees

Workout notes

Today’s workout is a ten minute couplet of a core gymnastics movement and a small set of burpees.  For the gymnastics you have the option of working on kipping toe to bar or work on building your core strength by knocking out a set of see the lights sit-ups.  If you are still working on getting toe to bar and getting one or two reps is difficult try out some sit-ups.  With see the lights sit-ups you’ll hold a plate overhead throughout the rep which help make this a strict movement.  After ten minutes your score will be the total number of rounds and reps completed in ten minutes.

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Skill

EMOM for 10 Minutes

1 slow pull power clean + 1 front squat

Today’s workout has us practicing using some control in the first pull of the power clean as well as a front squat technique.  Start by setting up for a clean and then pull the bar off of the floor in a controlled fashion.  Keep the bar moving slower than normal in the first part of the lift and remember to keep your hips down.  The best way to know if you are performing the lift properly is pay attention to your back angle.  The hips and shoulders should rise together until the bar passes your knees.  From that point you can aggressively open up the hips and receive the bar in a partial squat.   Stand up fully and reset your grip and stance for the squat if needed.  Start your squat by sending your hips back as if you are siting in a chair far away from you. Remember to keep your elbows up and pointing out for the entire squat.

WOD

3 Rounds for time
400M Run
21 Power cleans 95/65 lb
12 Strict press 95/65 lb

Workout notes

This workout is a three round workout scored by the total time it takes for you to complete a simple triplet with running and two barbell movements.  The benchmark load on the barbell is fairly light for a set of power cleans but will probably feel quite heavy after a few strict press.  Your clean weight should be something you can get through each set of twenty-one by breaking up the reps into large sustainable chunks.  The strict press will most likely be how you determine your barbell weight for the workout.  Most of us will need to break up the set of strict presses in some way but you want to make sure your barbell is not so heavy that you have to perform single or double reps to get through each round.

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two 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

5 Rounds with one minute on each station

Wall ball shots 20/14 lb 10/9 ‘
Rest
Double Unders
Rest

WORKOUT NOTES

The formatting of today’s workout should be familiar.  We have five rounds with two movements and a 1:1 work rest ratio.  First you will tackle a set of wall ball shots.  If you are certain you could make most of the intervals with an unbroken set, consider bumping up the weight you would normally use.  Either way you should be working for most of the minute and getting through each round in a low number of sets.  After finishing your wall ball shots and recovering for a minute you will be challenged with a minute of double unders.   If you have double unders you could easily game this workout by going easy on the wall ball shots and trying to score all of your reps at the jump rope but that is not the intent of this challenge!  Do your best to work continuously and at a high intensity during the both work periods.

WOD

AMRAP in 20 Minutes

12 Burpee box jumps 24/20″
21 Sit-ups
12 Pull-ups

Workout notes

Today we have a triplet of three bodyweight movements inside of a twenty minute AMRAP. The total workout duration is fairly long.  The set sizes are fairly small but considering the length of the workout and the difficulty of both burpee box jumps and pull-ups, you will want to pace yourself early by slowing down the burpee to a sustainable pace and breaking up the pull-ups early.

WOD

“Havana”

Complete as many rounds as possible in 25 minutes of:

150 double-unders
50 push-ups
15 power cleans 185/125 lb

Workout notes

Today’s workout is a “Hero” workout from CrossFit.com.  These workouts are usually a big challenge in multiple ways. The barbell load for this workout as well as the volume of each movement is high.  Scale the load of the barbell and range of motion on push-ups so you can complete several rounds of this workout.  Remember that the number of reps in each movement can also be scaled.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Skill

EMOM for 10 Minutes

1 Squat snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can while keeping your elbows locked out and your shoulders in their optimal position.

WOD

For time

1-2-3-4-5-6-7-8-9-10

Power Snatch 95/65 lb
Thrusters 95/65 lb

Workout notes

Today’s workout is a barbell couplet with an ascending rep scheme.  Starting with one rep of each movement and moving on to two and three and so on until you finish the round of ten.  That will mean a total of fifty-five reps of each movement.  This is a difficult rep scheme and a difficult pair of movements so be conservative with the weights you choose.  Use a weight light enough that you could perform the reps in sets rather than singles throughout the entire workout. Consider the fact that the majority of the workout happens in the last few rounds and save something in the tank for a strong finish!

Skill

Two rounds of Tabata alternating between both movements

L-seat
Arch 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 we’ll have 16 rounds total and 8 minutes of work including the rest.  For the L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. On alternating rounds roll over and attempt a “superman”, or “arch” hold. During the arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width.

WOD

5 Rounds with 1 minute on each station

Sandbag bear hug lunges 100/70 lb
Two arm dumbbell clean & jerks 50/35 lb
Row for calories
Rest

Workout notes

Today’s workout is a five round interval workout with three movements and a minute rest between each round. That puts us at just under twenty minutes so consider this a longer duration workout.  The first movement in our trio is probably a new one for you.  You’ll hold a sandbag at your chest and lunge in place for as much of the minute as you can.  Most of us will probably break the minute up into sets but use a light enough weight that you are keeping that number small. Second you will have a minute to knock out dumbbell clean and jerks.  Small sets are fine but you don’t want a weight so heavy that you are forced to complete them one at a time.  The last station in each round is going to be a minute on the rower.   In the end your score will be the total number of reps you complete at all three stations across five rounds.

Skill

EMOM for 10 Minutes

Strict HSPU

or

1 Strict Press + 4 push press

We’re continuing our handstand push-up or overhead press strength cycle today. Choose between one of two overhead options, upside down or on your feet!   Feel free to continue working with the same movement you practiced last time or switch it up if that feels right for you.      For the strict HSPU you will be working on kicking up against the wall and performing a straight set of strict HSPU.  You can scale by using one or two abmats as a target. The second movement has us partnering up and using a barbell out of squat rack for an overhead complex. Work up to a strong effort 1 rep strict press + 4 rep push press.  The strict press falls of quickly and but so does a 4 rep push press for that matter!  Most of us will find the strict press to be the limiting factor but that’s okay. Stick to the rep scheme and keep that first rep strict.

WOD

Tabata Air-assault for calories
Tabata Box jumps 24/20″
Tabata Wall ball shots 20/14 lb 10/9′

* one minute rest between Tabatas

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 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 wall ball shots use a weight with which you can work through most of the twenty second interval non-stop. Pace your box jumps by resting at the top or bottom 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.

Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the chest up.  Pause momentarily with the bar below the knees.  After the pause generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier.

WOD

5 Rounds for time

12 Deadlift 135/95 lb
9 Burpee
6 Hang power cleans 135/95 lb

Workout notes

Today’s workout is a five round triplet with two barbell movements and a small set of burpees. The benchmark deadlift load is light so we’re looking for a weight you can move quickly and efficiently.  After the deadlift knock out a set of vanilla burpees, jumping and clapping overhead.   You’ll finish each round with a set of a more difficult barbell movement, the hang power clean.  Test out the hang power clean and adjust your barbell load based on that rather than the deadlift.