Category: Workout of the Day

  • December 1, 2016

    Strength

    Front Squat 2-2-2-2-2

    Today we’re working up to a strong effort 2 rep front squat.  With the front squat we want to focus on keeping the elbows up. Release the grip on the bar to load the bar onto your torso. That should help you keep your elbows and chest up. As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

    WOD

    AMRAP in 8 min
    12 KB swing 32/24
    6 Burpee Box Jump

    Today’s workout is a short burner.  The kettlebell weight can be heavy, but should be manageable. Plan to get your first 12 done in no more than 2 sets.  For the burpee box jumps choose a box you are able to jump to rather than doing step-ups to a higher box. Focus on short transitions from movement to movement to make the most of the eight minutes!

     

  • November 30, 2016

    Skill 

    EMOM for 10 minutes
    Knees to Elbows

    Today we are working on a different skill that will feel similar to toes to bar.  The mechanics will be very much the same, but rather than sending your toes to the bar you will want to bend your knees and elbows as your body moves behind the bar so that the two make contact.  Actually touching your knees to your elbows can be very difficult so if you’re not quite there yet work on getting your knees as close to your elbows as possible with every rep.

    WOD

    AMRAP in 10 Minutes
    Power Snatch 135/95 lbs
    *8 Bodyweight Lunge Steps EMOM

    The bench mark weight today is on the heavier side for a power snatch. Choose a weight that you can perform challenging singles with while still using proper mechanics.  If you are not able to complete the 8 bodyweight lunge steps in under 30 seconds every round consider dropping the number down to 6.

     

  • November 29, 2016

    [creativ_alertbox icon=”” colour=”red” custom_colour=”#dd3333″]There will be No 5am Open Gym today! We apologize for the late notice and inconvenience. [/creativ_alertbox]

    Skill 

    EMOM for 10 minutes
    1 Push Jerk + 1 Split Jerk

    Today we are working on two overhead lifts. Once you clean the bar to your shoulders you will perform one push jerk followed by one split jerk. For both lifts focus on a vertical dip and drive to send the bar overhead. Your recieving position will be different in each lift, but the mechanics should stay very similar. If you are new to either lift, use this time to dial in your technique.

    WOD

    AMRAP in 15 Minutes

    400 m Run
    25 Push Up
    75 Double Under

    We are working in a longer time domain today so focus on finding a sustainable pace from the start.  Keep your run pace on the quicker side if possible as you will likely slow down and have some time to catch your breath during the large set of push-ups.  If you do not have consistent double unders quite yet cut the number down to a more manageable number rather than switching to singles.

     

  • November 28, 2016

    Skill

    10×1 Lunge Kick to Handstand or 10 attempts at Max Handstand Walk for distance

    Spend some time working on your handstand today.  If you have not had much experience with this skill, start with your feet on a box in a pike position to make sure you have the strength to support your bodyweight on your hands and to get more comfortable being upside down.  The next step would be kicking up against a wall.  Once you have these base line skills you are ready to try handstands free standing or with a spotter.  If you have been working on this skill for awhile, try walking on your hands today!

    WOD

    For time

    50-40-30-20-10

    Medicine Ball Clean
    Medicine Ball Sit Up 20/14

    The Med-ball clean is a simple and potent movement.  It is easy to shorten the movement as the ball will most likely not be heavy enough to require you to open your hips at the top of the clean. Make sure you still treat these like you would a normal barbell clean, explosive hips and a quick drop under to catch the ball in a full squat, then stand tall to complete each rep.  For the sit-up you will hold the ball in your hands, tap it overhead at the bottom of the sit up and then sit all the way up with it to complete the rep.  Try both movements with the weight you choose before the workout starts. To scale this workout perform regular sit-ups without the medicine ball or leave off the set of 50 of both movements and start the workout at 40.

     

  • November 27, 2016

    WOD

    for time *
    150 Alternating dumbbell or kettlebell snatches

    *4 Burpees EMOM

    Workout notes: This workout starts with 4 burpees and you will perform 4 burpees every minute until you complete 150 snatches.  Choose either a dumbbell or kettlebell depending on your personal preference and available equipment. We will be working from the floor and alternating repetitions for both the dumbbell and the kettlebell. Benchmark weights for this workout would be 45/35lb for dumbbells or 20/16kg for kettlebells but you may attempt to work a little heavier if you feel that you are ready. If you are worried about  being able to complete the burpees in each round you can scale by doing 2 or 3 burpees each minute instead of 4.

  • November 26, 2016

    WOD 

    For Time

    21-15-9

    of your choice of one from both A and B

    A)

    Deadlift 225/155lbs
    Clean 135/95lbs
    Thruster 95/65lbs

    and

    B)

    Handstand Push-Up
    Ring Dip
    Pull-Ups

    WOD

    This benchmark day is a repeat from October 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t want to!  Choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!

  • November 25, 2016

    [creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we are closed today! Back to normal hours tomorrow![/creativ_alertbox]

  • November 24, 2016

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Only one class today at 8:30AM, We are closed Friday and will return to regular hours Saturday! [/creativ_alertbox]

    WOD

    AMRAP for 20 Minutes

    20 Burpees
    50 Air Squats
    20 Burpees
    50 Walking Lunge Steps
    20 Burpees
    50 Jumping Squats
    20 Burpees
    50 Jumping Alternating Lunge Steps

    Workout notes:  We hope you’re hungry for some burpees! The total rep count is high in this workout so remember to perform smaller set sizes if you are new to this level of volume.  The Squats and Lunges increase in difficulty so those 3rd and 4th rounds will be challenging! Your score is your total rounds and additional reps if you get through that last set of Jumping lunges!

  • November 23, 2016

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We will be holding one class tomorrow on Thanksgiving day! Come in early at 8:30AM to get your WOD in before you feast! [/creativ_alertbox]

    Skill

    EMOM for 10 Minutes
    3 Power Snatch

    Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.

     

    WOD

    5 Rounds for reps with one minute on each station

    Ring Dip
    Row
    Two Arm Burpee Dumbbell Deadlift 45/30 lb
    Rest

    Workout notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 5 rounds and come up with one total score.  In this workout we are performing intervals starting with the difficult gymnastic movement and moving to more conditioning based movements.  The ring dip can be very hard if you don’t have the upper body strength yet so scale to some form of push-up if you need to!

  • November 22, 2016


    Skill

    EMOM for 10 minutes

    [odd] Straight set of kipping chest to bar pull-ups
    [even] :30s of alternating pistols

    We have two difficult movements in today’s skill work.  If you are new to kipping pull-ups start by practicing kipping swings and work on timing your transition from arch to hollow.  Perform the movement under control and progressively build your pull-up heigh until you have your chin over the bar.  If you are ready for chest to bar pull-ups attempt to perform the same number of repetitions every round.  Pistols are another unique challenge.  They require a lot of mobility and strength in order to perform them to full depth. Scale by using a box and perform high box steps or using assistance from a squat stand post or ring.

    WOD 

    AMRAP in 10 Minutes
    6 Front rack walking lunge steps 115/75 lb
    12 Front squats 115/75 lb
    24 Sit-ups

    Workout notes: This triplet has two very difficult barbell movements.  The lunge is considerably more difficult by load than the front squat but you’ll be fatigued by the time you finish those lunges so the squats will be extra challenging. Even though me might be tempted to perform the entire round as a complex remember than breaking up those reps is okay. Keep your torso upright and elbows up throughout the entire range of motion for both movements.