Category: Workout of the Day

Strength

Deadlift

8-5-5-3-3-3-3

Work up to a heavy 3 rep max for the day.  The first few sets should be very light.  Remember to practice setting your back as you address the bar and assess your setup before you lift.  Maintain your posture as you increase the weight and work up in weight in small increments.   Take this time to judge your performance by your movement.  Your back should be flat and your legs track uniformly over the feet.

AMRAP in 6 Minutes

5 Hang Power Clean 155/105lbs
10 Box Jump 24/20″

Workout notes: This combo should feel similar to our deadlift/box jump combo from December 9! These two movements also compliment each other but  the clean taxes the grip as you won’t be able to perform the reps with a mixed grip. Review the hook grip! Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh.

Skill

Tabata Hollow Rock
Rest 1 Minute
Tabata Handstand Hold

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  If you are still working on handstands try working only during the 10 second period and resting for 20 seconds.

WOD

AMRAP in 10 Minutes

5 Push Ups With feet on a box 24/20″
10 Weighted Goblet Step Ups 24/16kg
15 Kettlbell Swings 24/16kg

Workout notes: Performing decline push-ups with your feet on a box increases the difficulty of the push-up greatly.  If you don’t have a strict push-up stick to push-ups on the floor but make them as difficult as possible.  Maintain a rigid posture even if you are coming off of the ground from your knees. If you are stuck somewhere in between you can always scale the box height by stacking plates to a difficulty level that you can maintain. Hold the kettlebell goblet style keep your chest up as you step up to the box.  Alternate legs or perform them in sets but make sure you distribute the work evenly.

Strength

1RM Weighted Pull-Up

Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your max for the day with the remaining time.

WOD

AMRAP in 20 Minutes

30 Sit-ups
25 Air Squats
20 Alternating Dumbbell Snatch 45/30lbs

Workout notes: Use this workout to establish a sustainable rate of work.  For a task this long it doesn’t make sense to redline.  Start working at a consistent pace and try to keep working at that capacity! Fight to keep the same intensity/pacing for the entire workout!

WOD

30 Front Squats 135/95lbs
400M Run
20 Front Squats 135/95lbs
400M Run
10 Front Squats 135/95lbs
400M Run

Workout notes: For most of us this is going to be high volume front squats! Come up with a rep scheme that gets you through each round by doing sets.  It’s probably not a great idea to go to failure on that first round! You’ve finished half of the squats once you are through the first round so get through them and keep moving!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We have only 1 scheduled class today at 8:30AM. At 9:30 we will start our holiday party and competition. [/creativ_alertbox]

Here’s a taste of our 1st ever Hometown Hoedown Holiday Celebration and in house competition for CFD members!  Give these workouts a whirl and stick around for the festivities if you have time!

Hometown Hoedown heat assignments are listed here.

Hometown Hoedown leaderboard is here.

Strength

Deadlift
8-5-5-3-3-1-1-1
Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up. Avoid jerking or making violent movements during your lockout.

WOD

“Hometown Hoedown Event 3″

AMRAP in 10 Minutes

6  Pull-Ups
9 Double Dumbbell Shoulder To Overhead 45/30lbs
12 Box Jumps 24/20”

Workout Notes: Try your hand at the final event for the Hometown Hoedown! The workout is round 3 for our in house competition.  Pull-Ups should be Chest-To-Bar if you have them.  Push Press will be the fastest STO reps but push jerks are acceptable if you can’t maintain the push press.  Just remember to lock out your legs after you get the dumbbell overhead. The combination of box jumps and STO is very difficult so scale those to step ups if you are unable to safely jump.

Here are the heat assignments we will roll with tomorrow!  These are essentially in the order that people signed up along with some considerations for equipment.

The briefing will start at 9:30 and we’ll get right into the first heat after that.  See you all tomorrow!

Live leaderboard will be available at hometownhoedown.com!

Event 1

Heat 1
Greg
Toby
Josh C
Chad
Liat
Dina
Barb

Heat 2
Jim
Scott Bukowsky
Ryan Williams
Kelvin
Grace
Liz M

Heat 3
James
Kevin
Scott Brink
Knight
Tianna
Katie S
Drea

Heat 4
JR
Jacob
Matt S
Courtney
Cara
Claudia

Heat 5
Lisa
Ann S
Katie W
Mariah
Olivia
Brittany
Sarah

Heat 6
Jenna
Laura
Phoebe
Nancy
Hillary
Linda

Event 2

Everyone starts at 1 minute intervals. 5 minute change over between genders.

Greg
Toby
Josh C
Chad
Jim
Scott Bukowsky
Ryan Williams
Kelvin
James
Kevin
Scott Brink
Knight
JR
Jacob
Matt S

Liat
Dina
Barb
Grace
Liz M
Tianna
Katie S
Lisa
Ann S
Katie W
Mariah
Jenna
Laura
Phoebe
Drea
Cara
Claudia
Olivia
Brittany
Courtney
Sarah
Hillary
Linda
Nancy

Event 3

Heat 1
Greg
Toby
Josh C
Liat
Dina
Barb
Grace
Liz M

Heat 2
Chad
Jim
Knight
Tianna
Katie S
Lisa
Drea
Cara

Heat 3
Scott Bukowsky
Ryan Williams
Kelvin
Ann S
Katie W
Mariah
Claudia
Olivia

Heat 4
James
Kevin
Scott Brink
Jenna
Laura
Phoebe
Brittany
Courtney

Heat 5
JR
Jacob
Matt S
Nancy
Sarah
Hillary
Linda

[creativ_alertbox icon=”” colour=”red” custom_colour=””] The 1st annual Hometown Hoedown events are announced and located here. We’re so excited to have so many people participating on Saturday! If you have any questions about the events, or which division is appropriate for you talk to a coach or shoot us a message.  [/creativ_alertbox]

 

Skill

5 Rounds Not for Time

Max Effort L-Sit
5 Ring Roll-Outs

Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  “Ring Roll Outs” are performed with the rings near the floor and your knees on the ground. Open your hips and lower your torso towards the floor by opening at the shoulders. These are really hard! Go only as deep as you can go without breaking at the hips!

WOD

For Time

50 Kettlebell Swings 24/16kg
40 Push-Ups
30 Kettlebell Swings 24/16kg
20 Push-Ups
10 Kettlebell Swings 24/16kg

Workout notes: Be careful with the round of high rep kettlebell swings.  Performing all 50 in a row my be possible but the push-ups will be much harder that way! If you are not able to perform push-ups in sets without breaking, scale down to a method that lets you move through the workout at a good pace but keeps the movement as strict as possible.

[creativ_alertbox icon=”” colour=”red” custom_colour=””] The 1st annual Hometown Hoedown events are announced and located here. We’re so excited to have so many people participating on Saturday! If you have any questions about the events, or which division is appropriate for you talk to a coach or shoot us a message.  [/creativ_alertbox]

Skill

Tabata Double Under

Today’s skill work is the dreaded double under!  If you are still working on double unders use this opportunity to practice the skill.  Make as may attempts as you can during the work period without overheating.  Experienced jumpers with good conditioning should work on hitting a straight set without tripping up for each round.

WOD

5 Rounds for Reps with 1 Minute on Each Station

Toe-To-Bar
Thruster 45/35lbs
Row for Calories
Rest

Workout notes: This workout is scored “Fight Gone Bad” Style.  You’ll get a minute to work at each station for 5 Rounds with one minute of rest between. We’ll start in waves if possible with everyone working on the Toes-To-Bar.  It’s a good idea to start with a set work period and give yourself some time to transition to the next station.  Try to maintain your numbers for each movement all 5 times.

[creativ_alertbox icon=”” colour=”red” custom_colour=””] The 1st annual Hometown Hoedown events are announced and located here. We’re so excited to have so many people participating on Saturday! If you have any questions about the events, or which division is appropriate for you talk to a coach or shoot us a message.  [/creativ_alertbox]

Skill

E2MOM for 10 Minutes
3 Squat Clean

Work up to a moderate weight Squat Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   With 5 rounds of reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use were you performing this for 10 rounds on the minute or during a metcon.  If the Cleans are going well and you would like extra strength work, perform a sustainable set of Strict Pull-Ups on the odd minute.

WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate (Use a 45# bumper or equivalent, reach full hip and knee extension with both feet on the plate)
Wall Ball 20/14lbs to 10/9′ target

Workout notes:  This workout is a repeat from May 8, 2014! Getting through the Wall Ball Shots quickly will save some time for most people but attempting to increase the speed of your burpee will bring the biggest benefit and be very rewarding.  The hardest method happens to be the fastest.  Perform a plyometric push-up and snap the legs up before bounding onto the plate.  You will most likely find this method to be very difficult but you will get a great workout!

We’re excited that so many folks have decided to sign up for the in house competition.  We have plenty of room for any member that wants to participate.  If you are not sure what category you fall into take a look at the competition events below.  For those of you that have signed up remember that you can always switch divisions if you need to!

The competition will have 4 scored events.  Workouts 1 and 3 will be worth 1/3 of your score. Workouts 2A and 2B will each be worth 1/6.  For event 2 all divisions will complete the same workout!

Event 1: 

AMRAP in 6 Minutes*

30 Lateral Burpees Over The Bar
40 Wall Ball Shots
Max Reps Power Cleans

* Your Score is the total number of Reps you complete.  If you finish the Wall Ball Shots and get 5 Power Cleans your score would be 75.

Scaling Standards:

Burpee: RX:2 footed jump over the bar; Scaled,Masters: Step over bar permitted
Wall Ball Shots: RX,Masters: 20/14lbs to 10/9′; Scaled: 16/12lbs to 10/9′
Power Clean: RX: 135/95lbs; Masters: 135/85lbs; Scaled: 95/65lbs

 

Event 2A:

AMRAP in 90 seconds*
Double Unders

Score is total Double Unders achieved in 90 seconds

Rest 30 Seconds and move to Event 2B

Event 2B:

7 Rep Tabata Deadlift Ladder*

20 Seconds at each station to complete the required work.  10 Seconds to transition to next station.

Round 1: 7 Deadlifts 135/95lbs
Round 2: 7 Deadlifts 185/135lbs
Round 3: 7 Deadlifts 225/155lbs
Round 4: 7 Deadlifts 275/185lbs
Round 5: 7 Deadlifts 315/205lbs
Round 6: Max Reps Deadlifts 365/225lbs

*Your score is the total number of reps you complete. You must complete 7 reps in at least 20 seconds at each station to move on to the next highest weight.  If you make it to the final station you will have 20 seconds to get as many reps as possible at that weight.

If you completed 7 Reps at 95lbs, 7 reps at 135lbs, 7 Reps at 155lbs and 5 reps at 185lbs, your score would be 26 reps.

Event 3:

AMRAP in 10 Minutes:

6 Pull-Ups or 9 Kettlebell Swings(scaled)
9 Double Dumbbell Shoulder To Overhead 
12 Box Jumps

 

Scaling Standards:

Pull-Ups: RX Men: Chest-To-Bar Pull-ups; RX Women, Masters: Pull-Ups; Scaled: 9 “Russian” Kettlebell Swings 24/16kg
Shoulder-To-Overhead: RX,Masters: 45/30lbs; Scaled: 35/20lbs
Box Jumps: All divisions: 24/20″, RX:2 footed jump; Scaled,Masters: Step ups permitted