Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that we have limited holiday hours this week! We will be open from 9:30-1pm on Thursay the 24th for CrossFit class at 9:30AM, Open Gym from 10:30AM-12PM and then CrossFit from 12PM to 1PM. We will be closed on Christmas Day and re-open for regular hours on Saturday. [/creativ_alertbox]

Strength

Sumo Deadlift
5-5-5-5-5

Work up to a heavy 5 rep  Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar and in a wide stance with your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

5 Rounds for time
10 Kettlebell Walking Lunge Steps 24/16 kg *
15 Kettlebell Swings 24/16 kg

* Kettlebell Walking Lunge Steps

Workout notes: In this couplet you will be holding on to one object for both movements. Of course you can set the kettlebell down to rest but consider a good strategy for breaking up your reps so that can perform as large of sets as possible. Note that we’re looking for the kettlebell to be held goblet style rather than as a suitcase carry or over the shoulder

WOD

6 Rounds with

1 Minute on each station

Row for calories
Barbell thrusters 45/35 lb
Double unders
Rest

Workout notes: This workout will be scored “Fight Gone Bad” style by adding up all of your reps for the entire workout.  If you are good at double unders you can obviously score a lot reps there by going easy on the first two stations but that is not the intent of this workout! Go hard on the first two stations and give yourself a challenge during that last round.

WOD

AMRAP in 20 Minutes
5 Strict Pull-Ups
10 Strict HSPU
20 Alternating Pistols

Skill

Tabata Wall Facing Handstand Hold or Handstand Walk

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times. If you have good proficiency performing handstand holds you can attempt handstand walking.

WOD

5 Rounds for time

5 Hang Power Clean 185/125 lb
15 Burpees

Workout notes: The suggested load for this workout is a bit heavier than what you might see in a higher rep metcon.  The hang power clean is a difficult movement so make sure you are able to perform your chosen weight in sets rather than singles. Utilize the hook grip and remember to catch the bar in a partial squat dropping below the bar with partially bent knees rather than perform a split clean if possible.

Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet.

WOD

3 Rounds for time
400M Run
30 One Arm Kettlebell Clean & Jerks 24/16 kg

Workout notes: This workout has the difficult 1 arm kettlebell clean and jerk. Practice with a light weight and work on rotating the kettlebell around your wrist and on to your shoulder with a strong rack position. The kettlebell will only be on your arm momentarily but you should have your fist tucked in under your chin rather than let your arm rotate out wildly.  Getting the kettlebell overhead will most likely be more of a push press than a traditional jerk where you drop low under the object.

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!