Author: cfdavis

Gym Closed!
We are closed all day today, but back to regular hours tomorrow.

Workout of the Day
Open gym from 8-9 am today, and then just one class at 9 am!

Tomorrow (Friday) we’ll be closed all day, and then back to regular hours on Saturday.

Happy Thanksgiving!!

Workout of the Day:

AMRAP in 30 minutes, with a partner:
1,000 m run together
75 burpee box jumps total, one partner rests while the other works, switch whenever you want
500 m farmer’s carry together, one KB and one DB

We love a long holiday partner workout! The 1,000 meter run is left out of the garage doors, left onto second street, all the way down to Cantrill, and back. For the burpee box jumps, work through a total of 75 reps between you and your partner, switching whenever you’d like. No need to do the same number of burpee box jumps as your partner if they’re stronger on that movement than you are. For the farmer’s carry, you and your partner just need to get a kettlebell and a dumbbell all the way around the 500 meter run course. You could switch off carrying both implements, or each partner could stick with one the whole way around.

standard: 12″ box, 16/12 kg KB, 35/25 lb DB
rx: 20″ box, 24/16 kg KB, 50/35 lb DB
sport: 24″ box, 32/24 kg KB, 50/35 lb DB
metcon: 6×4:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
20 second L sit
20 second handstand hold
20 air squats

Rest as needed between efforts

Pick a hold difficulty for both the L sit and the handstands that you can sustain for a full 20 seconds each round. The L sit can be scaled by bending the knees and tucking the legs in slightly. The handstand hold can be a wall walk, a kick up against the wall, a freestanding hold, a box shoulder stand, or even a plank; just about any appropriately challenging static hold will work.

sport: 10 handstand push ups instead of a hold, 10 pistols instead of 20 air squats

Workout of the Day
AMRAP in 8 minutes:
15 deadlifts
10 push ups

Rest 4 minutes, then:

AMRAP in 8 minutes:
25/20 calories
10 push ups

Add up your rounds and add up your reps from the 2 AMRAPs at the end of the workout.

Use a relatively light deadlift weight today; note that the standard, rx, and sport weights are the same as Monday’s power clean. Consider sticking with whatever weight you used on Monday to reflect that similarity. Scale the push ups so that you can hit sets of at least 3 throughout the workout.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 8:00 on, 4:00 off, 8:00 on

Skill
EMOM for 4 minutes:
Squat snatch
Then, 8 minutes to practice snatching or work up to a max

Use the first 4 minutes on an EMOM clock to practice the squat snatch technique, and to work up in weight a bit. After that you’ll have 8 additional minutes to work on the movement at your own pace. Feel free lift less often than once per minute, and to work up to a max for the day. As usual with squat snatch and overhead squat, be sure to limit the range of motion of your squat to stay within what your flexibility allows without strain.

Workout of the Day
AMRAP in 15 minutes:
400 m run
20 kettlebell hang snatches
40 double unders
20 kettlebell hang snatches

Keep your kettlebell on the lighter side so that you don’t grind to a halt on the hang snatches. Switch arms whenever you’d like, but distribute the work evenly across each round. Choose a jump rope volume and difficulty that you’re able to finish in no more than a minute to a minute and a half each round.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg, drag rope doubles
metcon: 3×4:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Squat clean and split jerk
Then, 8 minutes to practice clean and jerk or work up to a max

Use the first 4 minutes on an EMOM clock to practice the squat clean and split jerk technique, and to work up in weight a bit. After that you’ll have 8 additional minutes to work on the movement at your own pace. Feel free lift less often than once per minute, and to work up to a max for the day.

Workout of the Day
4 rounds:
1 minute of wall balls
20 seconds of rest
1 minute of sit ups
20 seconds of rest
1 minute of power cleans
20 seconds of rest

Challenge yourself on the power clean weight today; you should be working at the heaviest power clean weight that you can sustain for steady singles without a breakdown in form in a workout setting.

standard: 115/85 lb bar, 12/8 lb ball
rx: 155/105 lb bar, 20/14 lb ball
sport: 185/135 lb bar, 30/20 lb ball, toes to bar instead of sit ups
metcon: 12×1:00 on, 0:20 off

Workout of the Day
AMRAP in 24 minutes:
1,000 m run
50 front rack lunges
50 push presses
50 front rack lunges

You’ll be working with an empty or extremely light barbell for very large sets of lunges and push presses. Don’t rush through these movements. Take advantage of the light barbell to focus on efficient movement rather than speed. If you’re trying to make it far into this workout, it will come down to setting the bar down as little as possible.

standard:35/25
rx: 45/35
sport: 75/55
metcon: 3×7:00 on, 1:00 off

Workout of the Day
4 rounds:
3 minutes of calories
2 minutes of devil presses
1 minute of pull ups (strict or kipping)
3 minutes of rest

The calories and the devil presses, at a combined 5 minutes of work per round, will wear you down quite a bit by the time you get to the pull ups. Set yourself the goal of saving a little bit in the tank each round so that when you do get to the pull ups you can start on them right away and get a good chunk of work in during that last minute. Scale the pull ups to a difficulty that lets you get at least 10-15 reps per round.

standard: 35/20
rx: 50/35
sport: 50/35, bar muscle ups
metcon: 4×6:00 on, 3:00 off

Skill
Deadlift
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is the final week of our first round through the three week Winter Strength cycle. You’ll be getting a relatively heavy weight on your barbells and hanging on for a max (or barely sub-maximal) set on your last round. Use that set to calculate a theoretical 1 rep max for the second round through the three week cycle. We’ll be starting that second round the week after Thanksgiving.

Workout of the Day
3 rounds for time:
15 toes to bar
18 power snatches
21 overhead squats

15 minute time cap

Use a very light weight today; neither the power snatches nor the overhead squats should take more than 3 sets at any point in the workout, and your bar should probably be light enough that you can finish them in one or two sets. If overhead flexibility is a major restriction, drop the bar down to the front rack. Scale the toes to bar by lowering your target range of motion, or make a complete switch over to V-ups

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 3×3:00 on, 1:00 off

Skill
~10 minutes of handstand practice

We’re taking a break from the barbell to get upside-down and practice our handstand skills today. Listed below is a non-exhaustive list of handstand skills in roughly ascending order of difficulty. Pick one or two that look challenging but manageable, and get some work in on them! If you aren’t sure what to tackle, chat with your coach.

Box shoulder stand
Wall walk
Handstand kick up against wall
Cartwheel
Crow stand
Freestanding handstand kick up
Freestanding handstand hold
Handstand walk
Handstand walk obstacle course (cone slalom)
Handstand walk up ramp/down stairs
Handstand walk up stairs/down ramp
One armed handstand walk
No armed handstand walk

Workout of the Day
Every 4 minutes for 5 rounds:
25/20 calories
15 box jump overs

Record the slowest of your 5 rounds.

Pick a calorie count that you can finish in no more than 90 seconds. The box jump overs shouldn’t take more than a minute, so you’ll be left with at least 90 seconds of rest every round. Push the pace on the machine to try to get a little bit ahead of the clock, and then focus on accurate and consistent footwork on the box jump overs; your legs will be pretty smoked from the calories, so be careful on the jumps.

standard: 20/12 inches
rx: 24/20 inches
sport: 24/20 inches, 30/24 calories
metcon: 4×2:00 on, 2:00 off

Skill
Strict Press
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is the final week of our first round through the three week Winter Strength cycle. You’ll be getting a relatively heavy weight on your barbells and hanging on for a max (or barely sub-maximal) set on your last round. Use that set to calculate a theoretical 1 rep max for the second round through the three week cycle. We’ll be starting that second round the week after Thanksgiving.

Workout of the Day
AMRAP in 16 minutes:
3 power cleans
15 air squats
21 crossovers

Yesterday’s power clean work in the skill should hopefully help you choose a weight for today; it should be right on the edge of quick singles and unbroken touch-and-go sets, likely depending on how gassed you are from the crossovers. Don’t rush the air squats, or you’ll risk falling short of full range of motion and not feeling recovered and ready for your crossovers. Scale the jump rope to take no more than a 30-45 seconds each round.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off