Month: April 2020

At Home WOD

For time:

2 mile bike
1 mile run
2 mile bike

Workout Notes

Break out the WD-40 and lube up those bike chains because today’s workout is a bike ride…and a run…and another bike ride. Start with the two-mile bike ride. Map out your course and push the pace from the start. Follow that with a mile run and finish with another two-mile bike ride. At first glance, this may seem like a lot, but those bike rides will go by quickly. To increase the difficulty, be conscious of your pace and don’t be afraid to push outside of your comfort zone while knocking out that one-mile run.

If you are looking for an alternative, tune into zoom class with Coach Jakob at 6pm for a different workout! (TBA)

At Home Wod

AMRAP 20 minutes

Push Ups

*Every odd minute: 12 sit-ups
*Every even minute: 12 walking lunge steps

Workout Notes

You asked for it, and we delivered: twenty minutes of push ups (kind of)! We couldn’t go too many days without blowing up your chest and triceps. Each minute you will start with either twelve sit ups or twelve walking lunge steps. This should take about fifteen to thirty seconds and the remainder of the time will be spent on push ups. Strategically plan to give yourself five seconds of rest at the end of each minute so you can move quickly on to the sit-ups or lunges. Any form of push up will work for today: standard push ups, knee push ups, or push ups with your hands on a box/bench. Make sure you know what scaling option works best for you in case those push-ups fall off.

At Home Wod

For time:

21-18-15-12-9-6-3
thrusters
3-6-9-12-15-18-21
hang cleans

Workout Notes

What a beautiful looking workout: a stunning rep scheme, ascending and descending rep counts, push and pull movements…the list goes on and on! Don’t be blinded by her beauty though because she has a cold heart and will leave you in a puddle of sweat wondering what the heck just happened. Every round will have twenty-four reps. Thrusters will decrease by three, and hang cleans will increase by three as you progress through each subsequent round. For example, that first round will start with twenty-one thrusters, then three hang cleans before moving back to the set of eighteen thrusters. Ideally you will be moving quickly, taking no more than three or four sets to finish any round. Be sure to hit full depth on the squat portion of your thruster and lock out fully at the top with your barbell/kettlebell/dumbbell. Remember to start with a deadlift every time you pick up your equipment for a set of hang cleans and to stand all the way up in the catch. Practice a strong front rack position with your elbow(s) forward. Have fun!

At Home Workout

5 rounds for time:

200m farmer carry
50 double-unders
20 bench dips OR ring dips

Workout Notes

Talk about a forearm pump! Start each round with a two-hundred meter farmer carry. Ideally you will have a piece of equipment in each hand. It doesn’t necessarily have to be the same weight in each hand, but try to get equal work done on each side. Next move onto fifty double-unders. Give yourself a cap of about ninety seconds per set and as always, make sure to get a few solid attempts in every round if you are scaling to single-unders. To finish each round find a bench, chair, couch, stack of plates, box, rings, or something to do dips on. Sit on your elevated surface and place your hands on the edge directly underneath your shoulders. With your legs straight out, slide your butt off of your bench so that it is just barely off of the edge and descend until your arms reach a ninety degree angle. Press until your arms are locked out. Just bend your knees to make the movement easier. The farmer carry is going to take the majority of the time, so if you find yourself getting crushed on either the double-unders or dips, be sure to scale!

At Home Workout

AMRAP 25 minutes

200m run
15 snatches
10 burpee box-jumps

Workout Description

We have a longer triplet today. Start each round with a two-hundred meter run. Next, move on to fifteen snatches. If you are using a dumbbell, touch both ends of that dumbbell to the floor and alternate sides every rep. If you only have a kettlebell, it might be a little easier to do multiple reps in a row on the same arm. Additionally, a kettlebell swing would also be a good substitution in place of the snatches. Finally finish each round with ten burpee-box jumps. Feel free to step back and step up on that burpee, take off with two feet, and land softly on the box in a partial squat. Use a stair, sturdy chair, or bench if you do not have a box. A burpee broad jump would be a great substitution if you do not have anything to jump up onto. Move at a pace you can maintain for twenty-five minutes and use the two-hundred meter run strategically. Recover on the first part of the run, but try to push the pace as you work your way back in each round. Let your coach know if you have any questions or need further alterations to this workout!

Sunday Super Zoom

For time:

100 sumo deadlift high pulls OR 100 pull-ups (strict or kipping)
100 push-ups
100 plank drags OR shoulder taps
100 goblet squats OR air squats

Workout Notes

Get ready for a solid Sunday pump! We have a chipper style workout today with one-hundred reps of each movement. Start with a pull: use your dumbbell or kettlebell to complete one-hundred sumo deadlift high pulls. Keep a sturdy wide stance and try to keep your chest tall throughout the movement. Pull your piece of equipment up to your collar while keeping your elbows high. If you have access to a pull up bar, feel free to substitute for kipping or strict pull-ups. Next move on to one-hundred push-ups. Push-ups from your toes, knees, or with elevated hands are all acceptable. You’re halfway there, move quickly through the plank drags or shoulder taps. Widen your stance out slightly to improve you stability as you shift your weight back and forth on whichever movement you choose. Finally, rip through one-hundred goblet squats or air squats. You haven’t used your legs yet, so empty the tank and knock out large sets if possible. Give yourself about five to eight minutes per movement. Remember that you can adjust the entire rep scheme or even just the reps of one movement if you are concerned about the volume. See you all at 9am!

Zoom Link: https://us04web.zoom.us/j/5352529152?status=success

Saturday Super Zoom

EMOM 21 minutes

[1’s] Swings
[2’s] Box jumps
[3’s] Russian twists

Workout Notes

Twenty-one minutes on the clock, non-stop movement, limitless fun! No rest in today’s workout. You will start on minute one with either kettlebell swings or dumbbell swings. If those dumbbell swings aren’t working for you, hang snatches with your dumbbell might be a good substitution. Keep your core tight, open your hips to create momentum on the initial swing, and finish with your piece of equipment locked out over head. On the second minute, utilize a sturdy elevated surface (ideally a box if you have one) for box jumps. Land softly in a partial squat and make sure to stand up all the way after each rep. Some substitutions include: broad jumps, double- unders, jumping jacks, or squat jumps. Lastly, you will finish the third minute with Russian twists. Use weight if you have it! Plan to give yourself five to ten seconds rest at the end of each minute to strategically transition to the next movement. See you all in the Zoom realm!

Zoom Link: https://us04web.zoom.us/j/5352529152

AT HOME WORKOUT

Every 6 minutes for 4 rounds

16-12-8
cleans
burpees

WORKOUT NOTES

Think of today’s workout as four separate workouts for time. Keep the intensity high and treat each round like a sprint. Ideally you will have around ninety seconds of rest each round. If you find yourself working for the full six minutes, change your rep scheme to build in some rest. You will start each round with sixteen cleans then move on to sixteen burpees before starting the subsequent rounds of twelve and eight. The cleans should be quick touch and go reps. If you are using a barbell, choose a weight light enough to cycle the barbell quickly. Remember, you are looking at 144 reps of each movement, let that help guide your weight choice. Use your legs and hips to drive your piece of equipment up to your shoulders in a straight line. On your cleans: drop underneath your piece of equipment, finish with a strong front rack position, and point your elbow(s) forward.

Zoom Link: https://us04web.zoom.us/j/5352529152?status=success

At Home Workout

“Triple 3”

For time:
3k row (or 6K bike)
300 double-unders
3 mile run

Workout Notes

Take a trip down memory lane to the 2014 Crossfit Games. Rich Froning may have walked most of the last three miles, but CFD members will show no such weakness. In all seriousness, this will be quite a bit of volume. This workout is pretty straightforward, but don’t underestimate its difficulty. Feel free to attack the workout “as written,” but be open about taking a different approach. A great option would be a partition style workout: one kilometer row, one-hundred double-unders, and a one mile run for three rounds. You get the same amount of work done, but benefit from moving more frequently between movements. Plan for this workout to take anywhere from thirty minutes to an hour: choose a sustainable pace on the rower, break up the double-unders with short breaks, and finish the three-mile run with whatever energy you have left. If this workout seems daunting, talk to a coach about other scaling options. There is a version of “Triple 3” for everyone!

Zoom Link: https://us04web.zoom.us/j/5352529152?status=success

At Home Workout

AMRAP 20 Minutes

5 thrusters
10 lunge steps
15 situps

Workout Notes

We have potentially a high volume workout today. Plan on getting through many rounds of today’s AMRAP. Start the workout with five thrusters, move on to ten alternating lunge steps (with or without your weight), and finish with fifteen sit-ups. There are a few options equipment-wise to alter this workout. Using a single dumbbell or kettlebell will likely be the easiest option. A barbell or pair of dumbbells/kettlebells will make those thrusters and lunge steps significantly more difficult. A good guide would be to stick with a weight that you can consistently knock out five thrusters unbroken. Shoot to achieve full depth on the squat portion of your thrusters and be sure to lock out completely overhead. Fight to keep chest upright and core locked as you work throughs the lunge steps as well. It might be a good idea to pace early and deliberately rest early on to maintain intensity throughs the duration of the workout.