Workout

7/25/18

Getting past hump day.

 

Workout of the Day

1. Workout
“The Chief”
Max rounds in 3:00 of:
3 Power cleans
6 Push-ups
9 Air squats

Rest 1:00.
Repeat for a total of 5 cycles. Score is total reps completed for each of the 5 cycles.

L3 – 135/95 lb.
L2 – 115/75 lb.
L1 – 95/65 lb.

2. Cool down
10/10 Banded hamstring PNF
*3 Count contract, 10 count hold
50 Band face pulls

COACH AND ATHLETE NOTES:
An interval hero workout with complimentary movement functions that are intended to have fast cycle times each round. Top athletes will have 5+ rounds in each interval. Scale to achieve no less than 2 rounds.

7/24/18

Born to run.

Workout of the Day

1. Workout
Run 5k

*Compare to April 23, 2018.

2. Cooldown
1:30/1:30 Banded hamstring stretch
1:30/1:30 Kettlebell calf smash

COACH AND ATHLETE NOTES:
Long-running session and aerobic test primarily being compared to April 23. This is a day that is commonly skipped.

7/23/18

Ian and Sabrina.

Workout of the Day

1. Workout (21 min cap)
For time:
100 Sit-ups
75 Pull-ups
50 Strict handstand push-ups
25 Box jumps (36″/30″)

*For today use a gymnastic kipping pull-up over a butterfly.

L3 -As Rx
L2 – 75/50/30/20 reps at 1 abmat HSPU, 32/24” box
L1 – Modify as needed to meet time cap

2. Cashout
1:30/1:30 Couch stretch
1:30/1:30 Band shoulder stretching sequence.

COACH AND ATHLETE NOTES:
This is an upper body and trunk stamina focused workout with an added element of needing to be explosive in a fatigued state with the high box jumps. To assist with modifying this workout use this as a general guideline: *Sit-ups should take no longer than 4:00.*Pull-ups should take no longer than 6:00.*Handstand push-ups should take no longer than 6:00.*Box jumps should take no longer than 5:00.

7/21/18

The men of summer.

Normal workouts today at 7:45am, 9am, and 10:15am. Reminder, 10:15am on Saturday’s is always a friendly time to come check out a CrossFit class for free. Invite your friends or family members for a workout!

 

Workout of the Day

1. Workout
With a partner for time:
Partner 1: 50/40 calorie Row
Partner 2: 50/40 calorie Row
As a team accumulate:
50 Toes to bar
*One person works while the other does a bar hang.
Together:
50 Synchronized bar facing burpees
*Synchro is at the bottom of the bar only.

3. Cash out
NOT for time. With your partner accumulate:
400m Kettlebell farmers walk (70lbs/53lbs)
*One person works at a time

COACH AND ATHLETE NOTES:
This workout will tax the grip significantly. Attempt a hard pace on the row. Break up the toes to bar into short sets and rests to minimize grip fatigue and allow for fast sets to be completed. Attempt to have consistency on the burpees to finish the workout.

7/20/18

It’s Fri-yay!

Workout of the Day

1. Strength
Build to 1RM Back squat using ladder

Back squat ladder
Do 1 tempo back squat OTM every minute, adding 5-10 lbs on every lift for 15 minutes. Then, use an additional 5 minutes to take 2-3 attempts at a heavy single w/no tempo.

2. Cashout
2 Rounds
Fwd/Back sled drag
Side/Side sled drag

COACH AND ATHLETE NOTES:
Let’s build up to a heavy (clean) single on the back squat today!

7/19/18

Athlete Dev C. cleaning a weight easily.

Reminder, Yoga on the Tarmac tonight at 7:30-8:30pm. Bring your own mat and a friend if you have em’!

 

Workout of the Day

1. Workout
AMRAP 10:00
10 Sumo deadlift high pulls
10 Box jump overs
10 Front rack reverse lunges

L3 – 95/65 lb., 24/20”
L2 – 75/55 lb., 20/16”
L1 – 65/45 lb., 16/12”

2. Cooldown
Parallettes (or boxes, or plates)
2 x 10 Heel taps (both legs)
2 x 0:05 Tuck-sit hold
2 x 0:05 Single leg L-sit
2 x 0:05 L-sit

COACH AND ATHLETE NOTES:
This is a light loaded workout with the intent to maintain a fast pace throughout the 10:00. Achieving 7 rounds would be a tough goal and all athletes should strive to achieve 5 rounds or more.

7/18/18

Introducing Deidre as our Nutrition Coach at MBS!

Reminder, Yoga on the Tarmac tomorrow night 7:30-8:30pm. Bring a friend and a mat if you have them! Please RSVP ahead of time here.

 

Workout of the Day

1. Strength
12:00 to establish a 1 rep max shoulder press. Start at an empty bar and make 5-10 lb. jumps (10-15 sets)

2. Workout
2 Rounds for reps:
2:00 max rep strict pull-ups/chins
1:00 rest
2:00 max rep ring pushups
1:00 rest
2:00 max double KB front rack walk (53/35 lb.)

L3 – As rx
L2 – Use 1-2 band for strict pull ups
L1 – Strict ring rows, elevated ring pushups

3. Cool down
1:30/1:30 Banded shoulder stretch

COACH AND ATHLETE NOTES:
This is a high rep upper body stamina focused session. Attempt to get a minimum of 20 reps on the pull-ups and push-ups each round.

7/17/18

Our (strong AF) ladies of the Bare Knuckles weightlifting meet.

Reminder, Yoga on the Tarmac Thursday night (with Coach Brittany!) 7:30-8:30pm. Bring a friend and a mat if you have them! Please RSVP ahead of time here.

Workout of the Day

1. Workout
AMRAP 25:00
Run 400 meters
*Rest the same amount of time that you ran.

*Leaderboard is total meters ran, break the 400m up into 100’s for logging if needed. For example, if an athlete gets 5 rounds + ran half of the next round their score is 2200.

2. Cash out
EMOM for 7:00:
Wall Walk + (0:05 – 0:30) Handstand hold based on ability

COACH AND ATHLETE NOTES:
This is a running stamina workout. Athletes should attempt a hard pace in the first round, 80-85% effort and try to maintain that pace on subsequent rounds.

7/16/18

Back to work. Photo courtesy of Luke Tevebaugh.

Reminder, Yoga on the Tarmac Thursday night (with Coach Brittany!) 7:30-8:30pm. Bring a friend and a mat if you have them! Please RSVP ahead of time here.

 

Workout of the Day

1. Strength/Skill work (not for score)
Double overhand fat bar deadlift. In 15 min, find a heavy 3. Use a 2-4” deficit.

2. Workout
27-21-15 reps for time:
Kettlebell swings
Wall ball shots

L3 – 72/53 lb. KB, 20/14 lb. ball
L2 – 53/35 lb. KB, 14/10 lb. ball
L1 – 35/26 lb. KB, 10/6 lb. ball

3. Cashout
2:00 Plank hold on elbows, accumulated
*Scale up to a band resisted if able

COACH AND ATHLETE NOTES:
A little deficit deadlift fun on fat bars to get started. Keep it easy and just soak up the differences in using the fat bar with OH grip and deficit. A quick burner of KBS and wall balls before hitting a cash out of an elbow plank.

7/14/18

The Brute Force Mile this morning at 9am!

Workout Schedule for Saturday morning:

7:45am – Partner WOD (you’ll have to come in to see)

9:00-10:30am – Brute Force Sandbag Mile. We’ll have it on the board!

Reminder, Sundays 9:30-10:30am Spartan Training as well. Come practice obstacles and get a great workout.