Workout

1/17/18

The Open is coming! The Open is coming!

The CF Open is now open for registration!
Have you signed up yet? Sign up to compete with us beginning Feb 22nd for 5 weeks. We will be doing the workout every Friday. Make sure to register under our affiliate (Hangar – MBS Broomfield, Deuce – MBS Arvada). Sign up here.

New Boot Camp schedule at the Hangar starts this week.
We just launched a new schedule for Boot Camp this week. Classes are M/W/F at 6:15am, 11:15am, 4:30pm, and 5:30pm. Come check it out. Better yet, invite a friend to come get a workout with Coach Scott! See our new class schedule here.

Upcoming skill clinics – SIGN UP HERE!
20th: Snatch clinic w/Coach Brandon
27th: CJ clinic w/Coach Brandon
28th: JumpNrope Double Under Clinic

Workout of the Day
1. WOD (35:00-45:00)
AMRAP 9 minutes:
27-21-15-9
Overhead Squats (95/65)
Box Jumps (24/20″)
Pull-ups

2. Accessory Work (45:00-60:00)
2-3 rounds NOT for time:
10/10 3-Point Dumbbell Row
20 Abmat Sit-ups with legs butterflied
50 foot Walking Lunges
*Bodyweight only on the lunges. Move at a controlled pace. This is intended to help facilitate recovery

COACH AND ATHLETE NOTES:
This is a very “Open-Like” WOD. It’s only 9 minutes so you have to move fast, and you will likely have to enter the pain cave to complete 1 round of this. If athletes last the mobility / stability to safely do OHS at this volume, Front Squats are an option if scaling the weight doesn’t help.

Post your scores to the Whiteboard.

1/16/18

Val and Ben working together during a Turkey Challenge team workout.

New Boot Camp schedule at the Hangar starts this week.
We just launched a new schedule for Boot Camp this week. Classes are M/W/F at 6:15am, 11:15am, 4:30pm, and 5:30pm. Come check it out. Better yet, invite a friend to come get a workout with Coach Scott! See our new class schedule here.

Upcoming skill clinics – SIGN UP HERE!
20th: Snatch clinic w/Coach Brandon
27th: CJ clinic w/Coach Brandon
28th: JumpNrope Double Under Clinic

Workout of the Day
1. WOD (15:00-55:00)
EMOM 40 minutes
Minute 1: 17 Wall Ball Shots (20/14 to 10/9′ target)
Minute 2: 15/12 Calorie Row
Minute 3: 10 Bar Facing Burpees
Minute 4: 5 Power Cleans (155/105)

2. Cool Down (55:00-60:00)
Banded Shoulder Stretch, 90 seconds/side

COACH AND ATHLETE NOTES:
Today is LONG. The first few minutes/rounds should be treated as part of the warm-up since we only have you for 60 minutes. You should have at least 10 seconds of rest each round, preferably more, and not be red-lining at any point. PACE!

Post your scores to the Whiteboard.

1/15/18

Jeremy prepping the class with proper snatch technique.

New Boot Camp schedule at the Hangar starts this week.
We just launched a new schedule for Boot Camp this week. Classes are M/W/F at 6:15am, 11:15am, 4:30pm, and 5:30pm. Come check it out. Better yet, invite a friend to come get a workout with Coach Scott! See our new class schedule here.

Upcoming skill clinics – SIGN UP HERE!
20th: Snatch clinic w/Coach Brandon
27th: CJ clinic w/Coach Brandon
28th: JumpNrope Double Under Clinic

Workout of the Day
1.Strength/Power (33:00-53:00)
Sumo Deadlift
5-3-2-5-3-2

*After each set do 3 Kneeling Jump Ups (scale to box jumps)
*Rest 3 minutes between sets.

2. Toes to Bar Accessory Work (53:00-60:00)
2×10 Banded Compressions
2×10 Seated Compressions
2×10 Straight Leg Toes to Kettlebell

COACH AND ATHLETE NOTES:
Be prepared for a different warm-up today. The Sumo-Deadlift is a great method to build absolute pulling strength, but for some reason goes almost completely ignored. Today we change that! Its likely new to most of you, so stay a little lighter and master the technique.

Post your scores to the Whiteboard.

1/14/18

 

Open Gym 9:30-11am both locations

Posted in Workout | Comments Off on 1/14/18

1/13/18

Workout of the Day

1. Partner Workout (40:00-55:00)
As a team of two:
15min AMRAP
250 meters row (Or 25 SDHP 45/35)
Burpees Over Rower/Bar x 10 reps
*Partner 1 Completes a full round, then partner 2 completes a full round, etc. Score is total combined rounds completed.*
** Sub empty-barbell SDHP for rowing, 45/35, Every rep is 10m**

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
This WOD looks much easier than it is. You are only going to get 3-4 rounds each, so you have to sprint 100% on each round – there is NO holding back today. You get plenty of rest, so push your partner! If the SDHP weights are too heavy, you can always to them with KBs and just do normal burpees to a 6-inch target. For all SDHPs, remember to keep your back positioned properly, and treat it like a row, and not like a seizure.

 

Posted in Workout | Comments Off on 1/13/18

1/12/18

Workout of the Day

1. Open Workout 17.2 (31:00 – 43:00)
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50ft Weighted Walking Lunge (50lbs/35lbs ea)
16 Toes-to-bars
8 Power Cleans (50lbs/35lbs ea)
Then, 2 rounds of:
50ft Weighted Walking Lunge (50lbs/35lbs ea)
16 Bar Muscle-ups
8 Power Cleans (50lbs/35lbs ea)
…Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

2. Accessory Work (50:00-60:00)
Not For Time, rest as needed:
3 sets of 1:00 Banded Glute March
3X10 Reverse hyper with scaling option
Banded Glute March

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Our intention today is testing an open workout while fatigued from the week’s work. I.E. Testing skill under fatigue. There is a very intentional 7 minutes allotted for rest before the post work. If you don’t remember this from last year, there are a couple ways to attack this one: If you do *not* have BMU, then its a 2+ round sprint to the bar. If you do have BMU, it’s about pacing to have enough in the tank to get as far into those BMU rounds as possible. If you don’t want to do the sprint, feel free to scale the BMU to strict pull-ups, or other hard pull, to keep the stimulus going.

 

Posted in Workout | Comments Off on 1/12/18

1/11/18

Workout of the Day

1. WOD (30:00-48:00)
400 meter run
40 Box Jumps / Step-ups (20/16″)
400 meter run
30 Box Jumps / Step-ups (24/20″)
400 meter run
20 Box Jumps / Step-ups (30/24″)
400 meter run

2. Gymnastics Skill (48:00-60:00)
1) 2×30′ Wheelbarrow Walk
2) 2×30′ Pike Wheelbarrow Walk
3) Bonus: Attempt 2×30′ unbroken Handstand Walk

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Only very seasoned athletes should attempt the box-jumps today, as we want to keep everyone’s achilles tendons healthy. Faster athletes can have a goal for 10 minutes in this workout to challenge them. All athletes should attempt to finish this workout in under 15 minutes. The first height of box jumps should allow for reps to be done very fast and rebounding consistently should not be a problem. The second set of jumps will be a slower pace and the third round should allow for consistency but still challenge the athlete.
Also, don’t forget when you are tired that it starts *and* ends with a run.

 

Posted in Workout | Comments Off on 1/11/18

1/10/18

Workout of the Day

1. Strength (25:00-55:00)
Back Squat
1-5-1-10-1-20
*Rest a full 3-5 minutes between sets.

2. Accessory Work (55:00-60:00)
*Only perform this if time allows. Keep the focus on the Back Squats
2-3 Rounds, NOT for time:
15/15 seconds Single Leg Sorenson Hold
15/15 Single Leg Box Step Up

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
This is a great rep scheme to help with building not just top end strength but also some stamina with moderate loads. Have some fun and try to challenge yourself with the loading on the higher rep sets! Today is about what you put in. If you feel you didn’t get a good workout today, you went WAY too light. 20 reps should be a Fran-level breathing event when you are done.

 

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1/9/18

Workout of the Day

1. Partner WOD (32:00-52:00)
70 Clean and Jerks, accumulated (135lbs/95lbs)
70 Double Unders each person, relay style
120 Handstand Push-ups, accumulated
120 Double Unders each person, relay style
*There is a 20 minute cap on the WOD.

2. Cool Down (52:00-60:00)
1) Lower Leg Barbell Smash, 90 seconds per side
2) Banded Shoulder Stretch, 60 seconds per side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We are utilizing a partner workout today to help with the goal of getting in some volume with some higher skill movements while still being able to focus on a fast pace and efficiency. Be sure to develop a strategy and maybe even some sort of team handshake every time you switch who is working and who is resting. Athletes that have some volume of HSPUs should start with that movement and hang on as long as they can. Once things devolve, switching to HRPU is appropriate. Those without HSPU should focus on Pike pushups, HRPU, or other scales, right from the start.

 

Posted in Workout | Comments Off on 1/9/18

1/8/18

Workout of the Day

1. WOD (25:00-41:00)
Every 2 minutes for 8 sets:
10 Thrusters (95lbs/65lbs)
10 Bar Facing Burpees
*Score is your slowest round.

2. Gymnastics Skill (41:00-60:00)
1) Rest 5 minutes after the workout

2) Pull-ups and Muscle Up Skill
2×10 Beat Swings on Bar
3x 3-1-3 Swing and Pull Drill on Bar
2×10 Swing on Rings
3x 3-1-3 Swing and Pull Drill on Rings
** Use False Grips!!

3) Depending on ability finish with:
Max set of strict muscle-up
or
1 Strict muscle-up attempt + Max set of strict pull-ups
or
1 Strict pull-up attempt + Max set of strict ring rows
** Use False Grips!!

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today’s session will focus on hard interval training. Challenge yourself to really push the speed. Goal is for the athlete to maintain a pace through the intervals with no less than 15-30 seconds of rest each round. There will naturally be a little fall off, however, use the 5 tested reps in the warm-up as a gauge. Have fun with the gymnastics skill work at the end of the session and focus on quality of movement.

 

Posted in Workout | Comments Off on 1/8/18