Author: cfdavis

WOD

For time

10 Rounds of

10 Burpees Over The Bar
10 Deadlifts 185/125lbs

 

then

10 Walking Lunge Steps 185/125lbs

Workout notes: The weight limiting factor here will definitely be the walking lunge step.  The movement is unilateral so you are performing it with one leg, 5 times each. You will be tired which will make the movement harder than when fresh..  Make sure to practice the lunge step prior to the workout as you are warming up your deadlift.  Choose a weight with which you can keep an upright torso through the full range of motion of the lunge.

Strength

Back Squat 8-5-3-1-1-1-1

Work up to a strong effort back squat. Start light and increase the weight for each set using small increments and working up to a load that is heavy but under control. The first few sets  Concentrate on your mechanics and establish good form early.  If your chest is collapsing forward or your knees are in throughout the rep, you have a movement issue that needs to be addressed! Review spotting and safety protocol before you start lifting!

WOD

5 Rounds for Reps with 1 Minute on Each Station

Pull-up
Double Dumbbell Push-Press 40/25lbs
Row for Calories
Rest

Workout notes: This workout is scored “Fight Gone Bad” Style.  You’ll get a minute to work at each station for 5 Rounds with one minute of rest between. We’ll start in waves if possible with everyone working on the Pull-Ups.  It’s a good idea to start with a set work period and give yourself some time to transition to the next station.  Try to maintain your numbers for each movement all 5 times.

Skill

1-1-1-1-1-1-1

Split Jerk

Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under the bar.

WOD

AMRAP in 15 Minutes

30 Double Unders
25 Wall Ball Shots 20/14lbs 10/9′
200M Run

Workout notes: This workout is a repeat!  This is a great opportunity to work on two difficult conditioning movements.  Experienced CrossFitters should work on performing unbroken sets of wall balls and double unders.  You will recover a bit on the run but be sure to push the pace and pick up the rope as soon as you come in from the run.  If you don’t have double unders yet use this opportunity to commit to the movement.  You’ll spend a lot of time on the DU’s, and it may be frustrating but you will be rewarded with a great workout.

Strength

Deadlift

8-5-5-3-3-3-3

Work up to a heavy 3 rep max for the day.  The first few sets should be very light.  Remember to practice setting your back as you address the bar and assess your setup before you lift.  Maintain your posture as you increase the weight and work up in weight in small increments.   Take this time to judge your performance by your movement.  Your back should be flat and your legs track uniformly over the feet.

AMRAP in 6 Minutes

5 Hang Power Clean 155/105lbs
10 Box Jump 24/20″

Workout notes: This combo should feel similar to our deadlift/box jump combo from December 9! These two movements also compliment each other but  the clean taxes the grip as you won’t be able to perform the reps with a mixed grip. Review the hook grip! Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh.

Skill

Tabata Hollow Rock
Rest 1 Minute
Tabata Handstand Hold

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  If you are still working on handstands try working only during the 10 second period and resting for 20 seconds.

WOD

AMRAP in 10 Minutes

5 Push Ups With feet on a box 24/20″
10 Weighted Goblet Step Ups 24/16kg
15 Kettlbell Swings 24/16kg

Workout notes: Performing decline push-ups with your feet on a box increases the difficulty of the push-up greatly.  If you don’t have a strict push-up stick to push-ups on the floor but make them as difficult as possible.  Maintain a rigid posture even if you are coming off of the ground from your knees. If you are stuck somewhere in between you can always scale the box height by stacking plates to a difficulty level that you can maintain. Hold the kettlebell goblet style keep your chest up as you step up to the box.  Alternate legs or perform them in sets but make sure you distribute the work evenly.

Strength

1RM Weighted Pull-Up

Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your max for the day with the remaining time.

WOD

AMRAP in 20 Minutes

30 Sit-ups
25 Air Squats
20 Alternating Dumbbell Snatch 45/30lbs

Workout notes: Use this workout to establish a sustainable rate of work.  For a task this long it doesn’t make sense to redline.  Start working at a consistent pace and try to keep working at that capacity! Fight to keep the same intensity/pacing for the entire workout!

WOD

30 Front Squats 135/95lbs
400M Run
20 Front Squats 135/95lbs
400M Run
10 Front Squats 135/95lbs
400M Run

Workout notes: For most of us this is going to be high volume front squats! Come up with a rep scheme that gets you through each round by doing sets.  It’s probably not a great idea to go to failure on that first round! You’ve finished half of the squats once you are through the first round so get through them and keep moving!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We have only 1 scheduled class today at 8:30AM. At 9:30 we will start our holiday party and competition. [/creativ_alertbox]

Here’s a taste of our 1st ever Hometown Hoedown Holiday Celebration and in house competition for CFD members!  Give these workouts a whirl and stick around for the festivities if you have time!

Hometown Hoedown heat assignments are listed here.

Hometown Hoedown leaderboard is here.

Strength

Deadlift
8-5-5-3-3-1-1-1
Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up. Avoid jerking or making violent movements during your lockout.

WOD

“Hometown Hoedown Event 3″

AMRAP in 10 Minutes

6  Pull-Ups
9 Double Dumbbell Shoulder To Overhead 45/30lbs
12 Box Jumps 24/20”

Workout Notes: Try your hand at the final event for the Hometown Hoedown! The workout is round 3 for our in house competition.  Pull-Ups should be Chest-To-Bar if you have them.  Push Press will be the fastest STO reps but push jerks are acceptable if you can’t maintain the push press.  Just remember to lock out your legs after you get the dumbbell overhead. The combination of box jumps and STO is very difficult so scale those to step ups if you are unable to safely jump.

Here are the heat assignments we will roll with tomorrow!  These are essentially in the order that people signed up along with some considerations for equipment.

The briefing will start at 9:30 and we’ll get right into the first heat after that.  See you all tomorrow!

Live leaderboard will be available at hometownhoedown.com!

Event 1

Heat 1
Greg
Toby
Josh C
Chad
Liat
Dina
Barb

Heat 2
Jim
Scott Bukowsky
Ryan Williams
Kelvin
Grace
Liz M

Heat 3
James
Kevin
Scott Brink
Knight
Tianna
Katie S
Drea

Heat 4
JR
Jacob
Matt S
Courtney
Cara
Claudia

Heat 5
Lisa
Ann S
Katie W
Mariah
Olivia
Brittany
Sarah

Heat 6
Jenna
Laura
Phoebe
Nancy
Hillary
Linda

Event 2

Everyone starts at 1 minute intervals. 5 minute change over between genders.

Greg
Toby
Josh C
Chad
Jim
Scott Bukowsky
Ryan Williams
Kelvin
James
Kevin
Scott Brink
Knight
JR
Jacob
Matt S

Liat
Dina
Barb
Grace
Liz M
Tianna
Katie S
Lisa
Ann S
Katie W
Mariah
Jenna
Laura
Phoebe
Drea
Cara
Claudia
Olivia
Brittany
Courtney
Sarah
Hillary
Linda
Nancy

Event 3

Heat 1
Greg
Toby
Josh C
Liat
Dina
Barb
Grace
Liz M

Heat 2
Chad
Jim
Knight
Tianna
Katie S
Lisa
Drea
Cara

Heat 3
Scott Bukowsky
Ryan Williams
Kelvin
Ann S
Katie W
Mariah
Claudia
Olivia

Heat 4
James
Kevin
Scott Brink
Jenna
Laura
Phoebe
Brittany
Courtney

Heat 5
JR
Jacob
Matt S
Nancy
Sarah
Hillary
Linda