Author: cfdavis

[creativ_alertbox icon=”” colour=”red” custom_colour=””] The 1st annual Hometown Hoedown events are announced and located here. We’re so excited to have so many people participating on Saturday! If you have any questions about the events, or which division is appropriate for you talk to a coach or shoot us a message.  [/creativ_alertbox]

 

Skill

5 Rounds Not for Time

Max Effort L-Sit
5 Ring Roll-Outs

Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  “Ring Roll Outs” are performed with the rings near the floor and your knees on the ground. Open your hips and lower your torso towards the floor by opening at the shoulders. These are really hard! Go only as deep as you can go without breaking at the hips!

WOD

For Time

50 Kettlebell Swings 24/16kg
40 Push-Ups
30 Kettlebell Swings 24/16kg
20 Push-Ups
10 Kettlebell Swings 24/16kg

Workout notes: Be careful with the round of high rep kettlebell swings.  Performing all 50 in a row my be possible but the push-ups will be much harder that way! If you are not able to perform push-ups in sets without breaking, scale down to a method that lets you move through the workout at a good pace but keeps the movement as strict as possible.

[creativ_alertbox icon=”” colour=”red” custom_colour=””] The 1st annual Hometown Hoedown events are announced and located here. We’re so excited to have so many people participating on Saturday! If you have any questions about the events, or which division is appropriate for you talk to a coach or shoot us a message.  [/creativ_alertbox]

Skill

Tabata Double Under

Today’s skill work is the dreaded double under!  If you are still working on double unders use this opportunity to practice the skill.  Make as may attempts as you can during the work period without overheating.  Experienced jumpers with good conditioning should work on hitting a straight set without tripping up for each round.

WOD

5 Rounds for Reps with 1 Minute on Each Station

Toe-To-Bar
Thruster 45/35lbs
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 Toes-To-Bar.  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.

[creativ_alertbox icon=”” colour=”red” custom_colour=””] The 1st annual Hometown Hoedown events are announced and located here. We’re so excited to have so many people participating on Saturday! If you have any questions about the events, or which division is appropriate for you talk to a coach or shoot us a message.  [/creativ_alertbox]

Skill

E2MOM for 10 Minutes
3 Squat Clean

Work up to a moderate weight Squat Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   With 5 rounds of reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use were you performing this for 10 rounds on the minute or during a metcon.  If the Cleans are going well and you would like extra strength work, perform a sustainable set of Strict Pull-Ups on the odd minute.

WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate (Use a 45# bumper or equivalent, reach full hip and knee extension with both feet on the plate)
Wall Ball 20/14lbs to 10/9′ target

Workout notes:  This workout is a repeat from May 8, 2014! Getting through the Wall Ball Shots quickly will save some time for most people but attempting to increase the speed of your burpee will bring the biggest benefit and be very rewarding.  The hardest method happens to be the fastest.  Perform a plyometric push-up and snap the legs up before bounding onto the plate.  You will most likely find this method to be very difficult but you will get a great workout!

We’re excited that so many folks have decided to sign up for the in house competition.  We have plenty of room for any member that wants to participate.  If you are not sure what category you fall into take a look at the competition events below.  For those of you that have signed up remember that you can always switch divisions if you need to!

The competition will have 4 scored events.  Workouts 1 and 3 will be worth 1/3 of your score. Workouts 2A and 2B will each be worth 1/6.  For event 2 all divisions will complete the same workout!

Event 1: 

AMRAP in 6 Minutes*

30 Lateral Burpees Over The Bar
40 Wall Ball Shots
Max Reps Power Cleans

* Your Score is the total number of Reps you complete.  If you finish the Wall Ball Shots and get 5 Power Cleans your score would be 75.

Scaling Standards:

Burpee: RX:2 footed jump over the bar; Scaled,Masters: Step over bar permitted
Wall Ball Shots: RX,Masters: 20/14lbs to 10/9′; Scaled: 16/12lbs to 10/9′
Power Clean: RX: 135/95lbs; Masters: 135/85lbs; Scaled: 95/65lbs

 

Event 2A:

AMRAP in 90 seconds*
Double Unders

Score is total Double Unders achieved in 90 seconds

Rest 30 Seconds and move to Event 2B

Event 2B:

7 Rep Tabata Deadlift Ladder*

20 Seconds at each station to complete the required work.  10 Seconds to transition to next station.

Round 1: 7 Deadlifts 135/95lbs
Round 2: 7 Deadlifts 185/135lbs
Round 3: 7 Deadlifts 225/155lbs
Round 4: 7 Deadlifts 275/185lbs
Round 5: 7 Deadlifts 315/205lbs
Round 6: Max Reps Deadlifts 365/225lbs

*Your score is the total number of reps you complete. You must complete 7 reps in at least 20 seconds at each station to move on to the next highest weight.  If you make it to the final station you will have 20 seconds to get as many reps as possible at that weight.

If you completed 7 Reps at 95lbs, 7 reps at 135lbs, 7 Reps at 155lbs and 5 reps at 185lbs, your score would be 26 reps.

Event 3:

AMRAP in 10 Minutes:

6 Pull-Ups or 9 Kettlebell Swings(scaled)
9 Double Dumbbell Shoulder To Overhead 
12 Box Jumps

 

Scaling Standards:

Pull-Ups: RX Men: Chest-To-Bar Pull-ups; RX Women, Masters: Pull-Ups; Scaled: 9 “Russian” Kettlebell Swings 24/16kg
Shoulder-To-Overhead: RX,Masters: 45/30lbs; Scaled: 35/20lbs
Box Jumps: All divisions: 24/20″, RX:2 footed jump; Scaled,Masters: Step ups permitted

 

Strength

2-2-2-2-2-2-2

Push Press

Working from the floor,  perform a 2 Rep push press, increasing with each round. Make sure you do not re-bend the knees to lock out the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

WOD

AMRAP in 6 Minutes

5 Deadlift 275/185lbs
10 Box Jump 24/20″

Workout notes: The dreaded deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts because it’s one of the many areas we can improve our functional fitness.  Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]We’re holding the 1st Annual Hometown Hoedown this Friday! If you’re not sure which category to sign up for here are some general guidelines: Rx’d men: Chest-To-Bar Pull ups. Rx’d Women and all Masters: Pull ups. Scaled: No Pull Ups. If you can regularly Rx most weights and movements in class WOD’s you will be fine with the Rx category. Scaled and Masters categories will have scaled weights as well. Remember, it’s just for fun!! If you’re on the fence about signing up, Go For It!![/creativ_alertbox]

 

Skill

E2MOM for 10 Minutes
3 Power Snatch

Work up to a moderate weight Power Snatch and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  With 5 rounds of reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use were you performing this for 10 rounds on the minute or during a metcon.  If the Snatches are going well and you would like extra strength work, perform a sustainable set of Ring Dips on the odd minute.

WOD

AMRAP in 20 Minutes

400M Run
21 Goblet Squats 32/24kg
30 Sit-Ups

Workout notes: This workout is in a little bit longer duration that our average so working with a sustainable pace will be important but the movement pattern does allow you to push yourself a bit as these movements do compliment each other well.  The goblet squat can be done with a kettlebell or dumbbell if you like.  Hold the object right at the top of your chest and push your shoulders back keeping your torso upright through the entire range of motion.

WOD

AMRAP in 15 Minutes

3 One Arm Kettlebell Hang Clean 24/16kg
3 One Arm Kettlebell Hang Clean and Press 24/16kg
3 One Arm Kettlebell Hang Snatch 24/16kg
15 Double Unders

Alternate Arms Each Round

Workout notes: The heart of this workout is the one arm kettlebell complex.  Spend some time practicing the movement and working on transitioning from one variation to the next without breaking the reps if you can.  Your grip will be fatigued but each arm should get some recovery time as you alternate. These are odd movements compared to the comfort and uniformity so they will take some practice especially with your non-dominant hand.  Have fun!

WOD

10 Rounds for Time

1 Clean and Jerk
5 Pull-ups
15 Air Squats

Workout notes: Notice that there is no “benchmark” weight for this workout.  Your score will be your time and your Clean & Jerk weight.  Any method of clean or jerk is acceptable(squat, power, split… etc).  The total rep count is low and the idea is that you will be testing out a heavier load than what you normally might use but it should still be sub maximal in the metcon format. Spend some time working up to a weight you are comfortable using for the workout and then go for it!

Skill

Row 1000M

Use this time to test your 1000M row!  Remember that for most this length is probably a little too long to go all out on so you might need to dial it back a bit at first and find a pace that you can sustain for a couple of minutes but be sure to finish strong!

WOD

30 Alternating Pistols

Then

21-15-9
225/155lbs
Deadlift
Push-Ups

Workout notes: The buy in for this workout is the very difficult one-legged squat! The pistol requires a good level of balance, and strength as well as range of motion in the hip, and especially the ankle.  Spend some time practicing the movement beforehand and find a good scaling option that gets you working in the direction of a full depth one legged squat.