Author: cfdavis

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Note: The intro class is cancelled for today due to Fallfit competition[/creativ_alertbox]

All of our CrossFit coaches will be at the Jackson Sports Academy competing in the Good Times Fallfit competition.  We have a total of 5 teams and 20 competitors.  If you are free today please come out to cheer everyone on!  You can also follow the events online leaderboard.

Coach Elliot will be at the gym today to for Olympic Weightlifting and then on hand from 11-1 for open gym.

WOD

OPEN GYM

WOD

AMRAP in 15 Minutes

5 Squat Cleans 135/95lbs
10 Push Jerks 135/95lbs
15 Burpee Bar Hops

Workout notes: This workout is going to be all about pacing.   Start with a tempo you can maintain on the squat cleans and leave something in the tank for the Jerks.  You’ll want to get those done in the smallest number of sets possible and focusing on technique will help.  Rebend the knees to catch the bar overhead without having to press out to complete the rep.  For this type of workout you’ll want to recover a bit during the burpees by controlling your breathing and making sure you are ready to get back to the barbell.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: This Sunday we will be open but holding only our weightlifting class with coach Elliiot followed by “Open Gym” as ALL of our CrossFit coaches are competing in the Good Times CrossFit Fallfit team challenge.  [/creativ_alertbox]

Skill

EMOM for 10 Minutes

3 Overhead Squats

Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you are experienced at this lift .   If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.

WOD

For time

100 Double Unders
50 Wall ball Shots 20/14lbs 10/9′
25 Toes-To-Bar
75 Double Unders
40 Wall ball Shots 20/14lbs 10/9′
15 Toes-To-Bar
50 Double Unders
30 Wall ball Shots 20/14lbs 10/9′
10 Toes-To-Bar

Workout notes:  This workout poses a challenge by starting with large sets! Most of us will want to break up the reps early and insert some timed rest to avoid redlining.  Toes-To-Bar will be especially difficult on your grip considering the previous movements.  Wall Ball shots make other movements difficult as well so don’t be tied to performing them unbroken if you can keep moving by doing smaller set sizes.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: This Sunday we will be open but holding only “Open Gym” as ALL of our CrossFit coaches are competing in the Good Times CrossFit Fallfit team challenge. There will be no WOD classes on Sunday.[/creativ_alertbox]

Skill

EMOM for 10 Minutes

[Odd] Sustainable set of Strict Pull-Ups
[Even] Handstand Hold

Plan on performing 5 rounds of strong effort pull-ups.  Choose a challenging number that you think you can maintain for the whole workout.  Consider the handstand hold when you start your first round! Don’t do a max set! Each round will get harder as you fatigue but do your best to get the same number all 5 rounds. On the alternate minute perform :30-45 seconds of handstand hold, perform them freestanding or against the wall if you are just starting out.

WOD

5 Rounds for time

20 Bodyweight Lunge Steps
10 L-Arm Kettlebell Hang Snatch 24/16kg
10 R-Arm Kettlebell Hang Snatch 24/16kg

Workout notes: Be sure not to get lazy on the lunges just because we’ve stripped the weight for these! Maintain an upright torso and focus on extending each leg. Your front knee should be behind your toes and your foot should maintain contact at the heel.  Your trailing knee should gently kiss the ground. Think about adding additional rest prior each set of snatches so you can guarantee a large quality set.

Skill

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

Clean + Push Jerk + Split Jerk

Spend some time working up to a strong effort single in the push jerk + split jerk complex.  The entire sequence is considered 1 rep.  Bring the bar to your front rack position with your choice of power or squat clean.  Experienced lifters will want to catch the bar in a squat but everyone should be getting as deep as possible when pulling the bar from the floor. Once you complete your first jerk you’ll need to control the bar down from your overhead position by catching it with “soft” knees. Keep the load light and practice the movement(s) until you have perfected each before increasing in weight.  The push jerk will make the split jerk much harder than normal so dropping under the bar will be essential!

WOD

AMRAP in 6 Minutes

6 Push-Ups
12 Box-Jumps 24/20″

Workout notes: It might look simple but this workout is a burner! These movements will compliment each other in a way that you can afford minimal rest if you have strong conditioning.  Bodyweight experts should think about doing unbroken sets and burning through the box jumps so you can move continuously.  Most of us will need to break up the push-ups and pace the jumps so we can keep moving rather than redlining!

[creativ_alertbox icon=”” colour=”green” custom_colour=””]Note that today the 5:30PM time slot will be dedicated to the regularly programmed workout! We are no longer holding a weightlifting hour during that time slot. [/creativ_alertbox]

Strength

Deadlift

8-5-5-5-5-5-5

6 Sets of 5 deadlift increasing across the sets. As usual the first few sets should be extremely light.  Remember to practice setting your back as you address the bar and lifting with only your legs.  Maintain your posture as you increase the weight and work up to a moderate load.

WOD

For Time

21 Double Dumbbell Thrusters 45/30lbs
400M Run
18 Double Dumbbell Thrusters 45/30lbs
400M Run
15 Double Dumbbell Thrusters 45/30lbs
400M Run

Workout notes:  Looks a lot like the first workout listed on CrossFit.com! If you normally have trouble maintaining an upright torso with barbell thrusters and front squats the dumbbells can be a great option.  The dumbbell centers weight over your body which you will naturally want to keep right over your base of support.  Remember to explode at drive vertically with the hips as you start the press so drive them upward!

Skill

E2MOM 10 Minutes
3 Power Cleans *

Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive. Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

* Superset each set of power cleans with supine ring rows for an added challenge.

WOD

For time

50-40-30-20-10

Ab Mat Sit-Ups
Kettlebell Swings 24/16kg

Workout notes: You have to deal with large set sizes today so consider that as you start the first round which contains 1/3 of the reps of the workout.  Move through the sit-ups at a sustainable pace and avoid max sets on the kettlebell swings early on unless you’re sure you can complete the whole round and recover on the sit-ups!

WOD

AMRAP in 15 Minutes

5 Clean & Jerks 135/95lbs
10 Pull-Ups
15 Air Squats

Workout notes: As always, scale the Clean and Jerk to a weight you can perform successive reps that are mechanically sound with a load that you can repeat with the same technique even when you get fatigued. With this long of a workout you’ll need to find a work rest ratio that you can sustain for the entire workout.  If you are scaling the weight, since this is an AMRAP and the reps on the barbell are low don’t be afraid to bump the weight up by 5 or 10# from what you are used to using in WOD’s as long as your form doesn’t suffer.