Month: October 2023

Skill
Strict Press
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week cycle of the same.

The first week is sets of 5, the second week is sets of 3, and the third week is a set of 5, a set of 3, and a max set.

Key to this progression is the fact that the last set in each skill session is potentially a max set; hang onto the barbell until you’ve hit as many reps as you think you can without getting sketchy. You can then use that max set to calculate what a theoretical 1 rep max for that lift would be. We have a few charts posted around the gym (left of the bikes, and right of the water). Ask your coach if you aren’t sure how to use them!

Workout of the Day
AMRAP in 16 minutes:
400 m run
30 kettlebell hang snatches
20 single arm overhead lunges

Don’t switch arms every rep, but do try to divide the work evenly between each arm across the workout. Use a slightly lighter kettlebell weight so that you can hang on for larger sets without your technique degrading. If the snatch is too advanced, switch to a kettlebell swing. If the overhead lunge puts too much stress on your shoulder mobility, transition to a goblet lunge or goblet squat.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power snatch plus slow pull power snatch

Hit a strong lift from the hang, and then take advantage of the slow pull off of the floor to maintain very precise positioning on the second rep. Feel free to go heavy as long as the pull from the floor stays slow and the lifts stay pretty!

Workout of the Day
AMRAP in 10 minutes:
7 power cleans
6 front squats
50 double unders

Pick up the intensity just a little bit today, and challenge yourself with a load that makes touch-and-go reps on the power cleans unlikely. You should, however, be able to hang on to the bar for a set of 6 front squats. Consider resting a little bit before the 7th power clean so that you can get right into your squats.

standard: 95/65
rx: 135/95
sport: 155/105, drag rope double unders
metcon: 5:00 on, 1:00 off, 4:00 on

Skill
Back Squat
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week cycle of the same.

The first week is sets of 5, the second week is sets of 3, and the third week is a set of 5, a set of 3, and a max set.

Key to this progression is the fact that the last set in each skill session is potentially a max set; hang onto the barbell until you’ve hit as many reps as you think you can without getting sketchy. You can then use that max set to calculate what a theoretical 1 rep max for that lift would be. We have a few charts posted around the gym (left of the bikes, and right of the water). Ask your coach if you aren’t sure how to use them!

Workout of the Day
5 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of alternating dumbbell power snatches
15 seconds of rest
45 seconds of burpees
15 seconds of rest

Don’t look at 15 seconds of rest and assume that you’ll feel rested at the end of it. Pace this like a 15 minute AMRAP and everything will be ok. Add up all of your reps and calories at the end of the workout. If you’re sharing a bike with a partner, look for someone of a similar height.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken DB power snatches, fill the whole 45 seconds with burpees.
metcon: 15×0:45 on, 0:15 off

Workout of the Day
AMRAP in 25 minutes:
500 meter run
40 air squats
30 sit ups
20 push ups

We’ve got a nice and simple bodyweight workout today! Settle into a steady pace in preparation for the longer 25 minute time domain. This is a good chance to raise the difficulty on the pushups a little bit; 20 per round in this context is not too much volume.

standard, rx, and sport: as written
metcon: 5×4:00 on, 1:00 off

Fall Partner Fest
No classes today!

If you’re competing, please be at the gym a little before 9 am so that we can start the briefing at 9 sharp. We should be wrapped up by 2 pm!

Bring warm layers! It’s going to be cold and windy.

Be sure to park around the perimeter of the complex (the 400 meter run course) or at Sudwerk so that we don’t get in the way of our neighbor’s trunk-or-treat.

The workouts will be posted on SugarWOD by about 8 or 9 am.

The leaderboard and heat assignments can be viewed at:
https://docs.google.com/spreadsheets/d/e/2PACX-1vSbxzeG6d1ytThqc5o5Dzw_yhl92G4ORYGNNst53gvoxABnzNjohrnuPnGr6OQJDgnJ3WFnlV9HcT5L/pubhtml

Workout of the Day
We’re stretching after the workout today for the skill work!

Workout:

AMRAP in 16 minutes:
400 m run
21 lateral burpees
12 hang power cleans

The hang power clean weight should feel challenging, but never sketchy and never singles. Pick something that lets you hit sets of 4-6 for the whole workout. Trying to keep your burpees smooth and steady will likely end up being more efficient and more effective than trying to keep your burpees fast.

Anyone got 4 rounds in them?

standard: 95/65
rx: 135/95
sport: 135/95, 4 rounds
metcon: 4×3:00 on, 1:00 off

Skill
We’re stretching after the workout for the skill work today! Run through the following sequence, or about 15 minutes of your coach’s choice of stretches.

2 minute pigeon per leg
2 minute standing straddle
2 minute lunge stretch per leg
1 minute down dog
1 minute puppy dog
1 minute twisted cross per side
2 minute standing straddle

Skill
On the rowing machine:
15 calories for time
Rest about 3 minutes
20 calories for time
Rest about 3 minutes
25 calories for time

If you have injuries that prevent you from rowing, feel free to bike. Otherwise, let’s get some dedicated row practice in! Each of these efforts will take no more than about a minute or two to complete. Share a rower with one or two other people, and rest while they complete their calories. Try to really push the pace to get a sense for what kind of power output you can hold for each calorie count. The coach will have a running clock that you can use, or you can just read the time off the rower.

Workout of the Day
AMRAP in 12 minutes:
20 alternating dumbbell power snatches
16 goblet squats
12 pull ups (strict or kipping)

Scale the pull ups to a difficulty that lets you finish each round in 3 or 4 quick sets at most. You should be able to keep a steady pace on this workout with short sets and short rests.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 5:00 on, 2:00 off, 5:00 on

Skill
Strict, banded, or weighted pull ups
10 sets of 3 reps
Rest about a minute between sets

Last week in our pull up progression!

Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is a good way to bridge the gap.

If you’re new to this pull up work, pick a difficulty that makes the first 6-8 sets smooth and the last 2-4 tough.

Workout of the Day
4 rounds:
1:40 to run 200 meters, then complete max deadlifts in the remaining time
0:20 rest
1:40 of calories
0:20 rest

Pick a run distance that you can finish in a minute or less when you’re fresh. You should have at least 30 seconds or so on the deadlifts each round after getting back in from the run. Keep in mind when you’re selecting your run distance that you will not be fresh after the first round. Use a barbell weight that lets you hit one or two sets of 10-15 reps after each run. Add up all of your deadlifts and calories at the end of the workout.

In large classes, we’ll do a staggered start so that everyone progresses through the workout in the order written above (half the class will start 2 minutes behind).

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×1:40 on, 1:40 off

Skill
6 rounds:
30 seconds of double unders
60 seconds to complete one unbroken, fast, and confident set of hanging knee raises, toes to bar, or bar muscle ups. Rest for the remainder of the minute.

Test out those double unders today! Whether you’re going unbroken for the full 30 seconds or just getting a few isolated reps in, push to get some good work in.

On the knee raise/toe-to-bar/bar muscle up, pick a skill that lets you get about 5-10 reps in, roughly 20 seconds of work. Don’t hit a max set here! The goal is to make each of the six sets feel strong and consistent.

Workout of the Day
For time:
500 m run
25 push jerks
50 sit ups
500 m run
50 sit ups
25 push jerks
500 m run

18 minute time cap

Use a lighter weight for your push jerks today; 25 reps per round is a high volume for shoulder to overhead, but you should load your bar so that you’re able to get through it in no more than 3 or 4 quick sets. Settle into a steady pace on the sit ups, and try to run quickly!

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:30 on, 0:30 off

Skill
EMOM for 4 minutes:
Power clean or squat clean

Then

8 minutes to work up to a heavy single on power clean or squat clean

After the last several weeks of clean work, you’ve got a chance to work up to a max lift. Stick with the clean technique (power or squat) that feels strongest and most comfortable. If your form is starting to suffer and your coach is giving you funny looks, consider dropping the weight down a little bit rather than pushing through to a max with inconsistent technique.

Workout of the Day
For time:
10-20-30-20-10
Push ups
Box jump overs
Wall balls

15 minute time cap

We’ve got a nice and simple workout to kick off the week! If you’re trying to move quickly, push the pace on the box jump overs, and be ambitious on your push up and wall ball sets.

standard: 20/12 inch box, 12/8 pound ball
rx: 24/20 inch box, 20/14 pound ball
sport: 24/20 inch box, 20/14 pound ball, unbroken wall balls
metcon: 3×3:20 on, 0:40 off