Category: Workout of the Day

  • July 19, 2016

    Skill

    10×1 Lunge Kick to Freestanding handstand

    Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

    WOD

    AMRAP 12 Minutes
    50 Double Unders
    5 Squat Cleans 185/125 lb

    Workout Notes: Two higher skill movements in today’s workout! The “rx” version of the workout suggests a heavyish barbell weight.  If you are familiar with the movement use this opportunity to attempt a heavier weight than you might normally use during a metcon. We’re still looking for something in the 60% range but if you have the mechanics down challenge yourself with a new benchmark.

  • July 18, 2016

    Skill

    EMOM for 10 Minutes
    Straight set of Kipping Chest To Bar Pull-Ups

    During your warm up practice ten minutes of kipping pull-ups.  We are looking for sustainable sets at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few seconds of each round. If you can sustain sets of 5 it’s likely you are starting to master the skill.  If chest-to-bar is not happening today scale to pull-ups or kipping swings.

    WOD

    AMRAP in 10 Minutes
    10 Weighted Step Ups 24/16 kg 24/20″
    10 Kettlebell Hang Snatch 24/16 kg

    Workout notes: Today you will need a kettlebell and a box.  With weighted step ups use your best effort to keep your torso upright and climb the box using as much of your legs as possible.  Review the kettlebell snatch and practice “unwinding” through the range of motion rather than flipping the kettlebell straight over your wrist.

  • July 17, 2016

    WOD

    5 Rounds for time

    15 Deadlift 135/95 lb
    12 Hang Power Clean 135/95 lb
    9 Front Squat 135/95 lb
    6 Push Jerk 135/95 lb

    Workout notes: This workout is 5 rounds of barbell only movements much like the hero workout “DT”.  Remember to limit your load by the movement you find the most challenging. For most of us that will usually be the front squat or the push jerk.   Just as in “DT” remember plan out your transitions to avoid extra reps!

  • July 16, 2015

    [creativ_alertbox icon=”” colour=”theme” custom_colour=””]Don’t forget to meet us today at the Sudwerk Dock Store from 4-8PM and have brew with the team! 25% of all drafts goes to the team![/creativ_alertbox]

    WOD

    5 Rounds for time
    400M Run
    20 Box Jumps 24/20″
    20 Thrusters 45/35 lb

    Workout notes: This 5 round triplet is of moderate length and falls mostly into the aerobic or oxidative time domain.  That means you should be working largely at a steady state for most of time.  The suggested thruster is light and the implication is that you will be working with a weight you can perform in very large sets.

  • July 15, 2016

    Skill

    EMOM for 10 Minutes

    1 Squat Snatch with pause in the bottom of the overhead squat

    Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in add some work on very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

    WOD

    2 Rounds of the following

    3 Minutes of
    Rowing for Calories

    3 Minutes of
    10 Overhead Squats 95/65 lb
    10 Toe-To-Bar Rest

    3 Minutes rest

    Workout notes: We will run this workout similar to how we would run a “Fight Gone Bad” style workout.  In this instance we have only two stations with three total movements. You will start on the rower for 3 minutes accumulating calories. For most athletes the best strategy will be to take it easy on the first round of rowing and leave something in the tank for the more difficult round of overhead squats and toe-to-bar.  After your row the Overhead Squat and Toe-to-bar portion will be scored as an AMRAP.  Your overall score will be the total calories, overhead squats and toe-to-bar achieved in both rounds.

  • July 14, 2016

    Strength

    Deadlift
    5-5-5-5-5

    Work up to a strong effort set of five deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

    WOD

    for time
    50-40-30-20-10
    Walking Lunge Steps
    Sit-Ups

    Workout notes: All bodyweight movements in todays workout! These are very simple exercises but end up being difficult in in higher volume. Do your best to keep your torso upright during your lunge steps and let your trailing knee gently touch the ground.  Remember to keep the sit-ups as strict as possible and avoid an extreme roll or swing up. Throwing the arms forward is totally natural and necessary to complete the rep of course. Optionally, use a dumbbell or two as an anchor to lock in your feet.

  • July 13, 2016

    Skill

    EMOM for 10 Minutes
    [Odd] 5-10 Kipping Swings
    [Even] Straight set of push-ups

    Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer during the kipping swing.  Alternate between hollow and arch. You have 5 rounds of push-ups so you may be able to perform a large set in each round but remember to hold your midline straight!

    WOD

    5 Rounds of

    3 Minutes on 1 Minute off
    4 Front Squat 115/75 lb
    6 Lateral Burpees over the bar
    8 Dumbbell Snatch 45/30 lb

    Workout notes: This workout will be scored like you would score the The Chief.  Count your total rounds plus reps accumulated during all 5 rounds.  Your score will be your total rounds completed plus all of your extra reps completed.  Each round is essentially a 3 minute AMRAP. We have 3 minute work periods with one minute of rest.  Your goal for a workout like this with low rep counts should be to move fast! For that reason their is no requirement for alternating the dumbbell snatch unless you decide you want to. Either way try to distribute the work on both arms evenly!

  • July 12, 2016

    Skill

    EMOM for 10 Mintues
    1 Squat Clean with pause below the knee

    Today’s skill work focuses on the squat clean.  We will be pausing below the knee for a full second prior to finishing the full lift.  Slowiy and under control bring the barbell from the floor and pause right below your knee. Practice maintaining angle of your low back by raising your hips and shoulders at the same rate from the floor. Remember to sweep the bar in and push the knees back. After you hold for a second complete the lift by extending the hips and dropping under the bar.  Note that pause will increase the difficulty quite a bit so expect to lift a bit lighter than you might with a moderate or strong effort clean.

    WOD

    AMRAP in 12 Minutes
    15 Push Press 115/75 lb
    200M Run

    Workout notes: Review the push press and remember the weight you use will potentially be much lower than what you are capable of push jerking. First Clean the bar and establish a full grip.  The bar should still be resting on your body but you don’t want the same looser grip you would use during a front squat. Bend your knees with your torso maintaining vertical and then explode upward. Finish with your arms and resist the temptation to re-dip under the bar!

  • July 11, 2016

    Skill

    Tabata Single Unders
    Rest 2 Minutes
    Tabata Double Unders

    Here is your chance to get some expert level practice at double unders. Use the Tabata interval timer and work on holding a sustainable number of reps every round.  Start with single unders and work on sustaining your effort for each interval. After you finish the first Tabata, rest 2 minutes and start another committing to double unders.  If you are brand new to double unders you might use this time to attempt 1 or 2 reps every round.  The work/rest format is a great opportunity to work on hard skills or strength with a slightly lower level of intensity. If you are absolutely positive you would go unbroken on every round, scale up and use this time to practice double unders first and then triple unders in the second round.

    WOD

    AMRAP in 20 Minutes
    400M Run (out the door and to the Sudwerk sign)
    21 Kettlebell Swings 32/24 kg
    7 Strict Pull-Ups

    Workout notes: This workout is formatted similar to the famous CrossFit benchmark “Helen” but we’re attempting a couple different things. We start with the monostructural run and then notice that the “RX” weight is a slightly heavier than what you see in Helen.  Use this opportunity to attempt a slightly heavier kettlebell if you feel that you are ready. Remember you can always scale by performing “Russian” style swings which go to eye level.  Strict pull-ups bring are much less aerobic than kipping pull-ups and they require a good deal of strength to maintain.  Most of us will slow down a bit at that point so remember to push the runs!

  • July 10, 2016

    WOD

    for time

    1000M Run

    then

    10 Rounds of

    10 Push-ups
    15 Sit-ups
    20 Air Squats

    then

    1000M Run

    Workout notes: Today’s workout is a 10 round triplet with a buy in and cash out.  Start by running about 1000M (out the back door and down to cantrill) and then perform your 10 round triplet. After you finish your 10th round head back the door for your final run! If you are new to CrossFit and not accustomed to this volume scale it down by performing 3-5 rounds of the triplet rather than the full 10.