Category: Workout of the Day

Strength

Max Set of Strict Pull-Ups

then

1RM Weighted Pull-Up

This skill work will largely be a test of your upper body stamina and strength. Start by establishing a max set of strict pull-ups and then work up to a 1RM weighted pull-up.  Generally we are working on strength building so we’re looking for pull-ups without a kip. Maintain a neutral body position as best as you can. If you are unable to achieve a strict pull-up in the first portion of the test spend the remaining time performing 5 sets of Max reps supine ring rows laying as horizontal to the ground as possible.

WOD

Tabata Air Squat
Tabata Deadlift 155/105 lb
Tabata Air Squat
Tabata Deadlift 155/105 lb

Score is total reps for all 32 intervals

Workout notes: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises for today’s workout. In this version of Tabata we will score the workout by TOTAL repetitions completed across all 32 rounds.  Even though this is essentially an AMRAP you will most likely want to approach this workout like you would any other Tabata workout by looking for a sustainable rep count that you could maintain over the entire workout.  This workout was recently featured on CrossFit.com.

EMOM for 10 Minutes
1 Squat snatch w/ pause in the bottom of 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 addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

WOD

AMRAP in 10 Minutes
30 Sit-Ups
20 Push-Ups

Workout notes: The push-up will be the most difficult portion of this workout and in this format you have to remember that larger sets are more difficult that smaller ones so for that reason remember to break up those sets early.  Push-ups tend to fall off fast. If that happens remember to keep working solid form and just rest if you need to.  If you witness the scaled push-ups  in the Hometown Hoedown you saw that push-ups from the knees are really difficult! Don’t be afraid to use that scaling option if it is appropriate for you!

 

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Saturday was such a blast! Thank you to everyone that participated and congrats to our winners! We are so grateful to all of you for making 2015 such a great year! It is so exciting to see our community grow![/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Hang Squat Clean & Jerk

We’re working on lifting technique today. Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.  Re-grip if needed and perform a split jerk.  Don’t forget about your jerk recovery! Start by pulling the front foot back first and following up with the back foot.

WOD

4 Rounds with 90 seconds on each station
[odd] Wall Ball Shot 20/14 lb 10/9′
[even] rest

Workout notes: Today’s workout is an interval style workout where you will be working for a full 90 seconds and resting for 90 seconds a total of 4 times.  The wall ball shot is a movement that is limited by the time that each rep takes to complete so it’s essential to pick a pacing strategy that keeps you working for most of the 90 seconds given.  The only movement in the workout is the wall ball shot so challenge yourself and use this opportunity to attempt a heavier wall ball or go the full height to the target.

WOD

“Grace”

For time

30 Clean & Jerk 135/95 lb

or

“Isabel”

For time

30 Snatch 135/95 lb

Workout notes: Today’s workout is one of two benchmark workouts from CrossFit.com.  If you are able to do either of he workouts as prescribed choose the one that will best test any performance improvement you have had since you last performed the benchmark if you have been working on that particular movement.  For many people performing the Snatch is difficult and requires a stronger power output at that weight that a clean & jerk would so for today go with whichever workout you can get safely perform with consistent mechanics through the entire workout.

Today we are holding our 2nd Annual Hometown Hoedown! We will not be running regular classes today but we will be open for our in house competition and holiday party! Please come by even if you have not signed up to compete!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we will not be holding classes tomorrow as we will be hosting our 2nd annual holiday party and in house competition! All are welcome to compete or just come out and hang out. Click here to see a list of the events for the competition.[/creativ_alertbox]

Strength

Deadlift
3-3-3-3-3

Work up to a strong effort set of three 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 three and as you increase in weight.

WOD

for time

40 Pull-ups
30 Thrusters 95/65 lb
20 Burpees

Workout notes: Today’s workout should feel a little bit like the classic workout “fran” as we are dealing with a sprint with thrusters and pull-ups. We have larger sets of pull-ups and thrusters than what you would see in fran so for that reason break those first sets of pull-ups and thrusters up if you need to.

 

 

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we will not be holding classes this Saturday as we will be hosting our 2nd annual holiday party and in house competition. All are welcome to compete or just come out and hang out. Click here to see a list of the events for the competition.[/creativ_alertbox]

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

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes: This workout is a  classic CrossFit workout and a CFD favorite.  Score each cycle separately and don’t forget to pace yourself! It’s a good idea to treat this workout like you would a Tabata style workout trying to achieve the same score in each cycle.  You have 19 minute workout and a total of 15 minutes of work so plan for a longer workout!

 

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we will not be holding classes this Saturday as we will be hosting our 2nd annual holiday party and in house competition. All are welcome to compete or just come out and hang out. Click here to see a list of the events for the competition.[/creativ_alertbox]

 

Strength

Strict press
3-3-3
Push press
3-3-3

Today we will be working on two different strength movements. You will start with the Strict Press and then move to Push Press. Because you will only utilize your arms with the strict press your numbers here will be lower. You should be able to easily Push Press your final Strict Press weight as you will be able to use the power of your legs on this movement.  For the Strict Press focus on keeping the body strong and tight. Move your head out the way to allow for a straighter bar path.  For the Push Press focus on keeping your torso upright during your dip and not letting the bar move down your shoulders or chest as you dip and drive. There should be no re-bend of the knees in the catch.

WOD

for time

10-1
Deadlift 225/155 lb
Box Jump 24/20″

Workout notes: This workout has smaller set sizes and a total number of 10 rounds. The rep size decreases with each round descending by 1 rep so consider that essentially the first half of the reps are completed in the first 3 rounds. Pace the first few rounds but once you get into the later rounds remember that you almost finished.

It’s so exciting to see so much enthusiasm for our 2nd annual friendly inter-box competition and holiday party.  The last day to sign up will be Saturday so we can organize heat times and the flow of the event.  Everyone is welcome to attend even if you decide not to compete!  We will be briefing movement standards around 9AM with heats starting shortly after that.  Without further ado here are the events for this years Hometown Hoedown!

Event 1 Rx

For time*

21-15-9
Deadlift
Two Arm Dumbbell Thruster
Toes-To-Bar

Event 1 Scaled

21-15-9
Deadlift
Barbell Thruster
Sit-ups

Deadlift weight will increase each round (185,205,225/135,145,155) as well as the dumbbell weight (35,40,45/20,25,30)for Rx Men and Women. Scaled athletes will use one weight across all rounds for the deadlift 185/135 and use an unloaded barbell for the thrusters 45/35 Sit-ups will be performed with feet anchored to dumbbells.

Event 2 Rx & Scaled

Max Effort Clean*

All athletes will start with an unloaded bar and work up to a max effort clean(ground to shoulder). Power, split or squat clean are acceptable.

* 5 minute time cap

Event 3 Rx

Skills Ladder

From 0:00-3:00
2 rounds of
30 Double Unders
15 Pull-Ups

if you complete 2 rounds rest and continue with

from 3:00-6:00
2 Rounds
30 Double Unders
10 Chest-To-Bar

if you complete 2 rounds rest and continue with

from 6:00-9:00

AMRAP  of

30 Double Unders
5 Muscle Ups

Event 3 Scaled

From 0:00-3:00
AMRAP  of
30 Single Unders
15 Hand Release Knee Push-Ups

from 3:00-6:00 *
AMRAP of
30 Double Unders
15 Hand Release Knee Push-Ups

* Scaled athletes stop after 6 minutes

Event 4 Rx & Scaled

AMRAP in 6 Minutes

30 Calorie Row
30 Lateral Burpee Over the Bar
30 Snatch 75/55 lb

Rx Athletes will perform snatches from ground to overhead in one continuous motion.  Muscle, power, split or squat snatch is acceptable. Scaled athletes will be ground to overhead by any means meaning a clean and jerk would be allowed standard as well as the Snatch. Rx athletes will be required to perform a two footed jump over the bar. Scaled athletes may step or jump over.

 

Strength

Weighted Pull-up
2-2-2-2-2

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

AMRAP in 15 Minutes

10 Alternating Pistols
15 Kettlebell Swings 32/24 kg
200M Run

Workout notes: Today we have two difficult movements to work on! The pistol or one-legged squat takes a great deal of mobility and strength to be able to perform correctly so spend some time warming up the movement and find an appropriate scaling option if you can’t quite get to full depth right now.  The kettlebell suggestion is also in the heavy range so if you feel like you are ready to attempt a heavier kettlebell scale the movement to russian style swings.