Workout

12/8/17

Workout of the Day

1. WOD (28:00-48:00)
For time:
3 Rounds
20 Handstand Push-ups
40 Wall Ball Shots (20/14lbs to 10/9′ target)
80 Double Unders

2. Gymnastics Pulling (48:00-60:00)
1) 3 x 10 Lat Pushdown + 10 second hold on quads
2) 3 x 10 second hold rings to chest + 5 Ring Rows
*Scale Up: 10 second chin over bar hold + 5 strict pull-ups

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Very light loads today, but you will have to have good body control and coordination. Target finishing in sub-15, and the time cap is 20 minutes. Don’t be afraid to scale the HSPUs to the same number as your Max-Effort set, and use abmats or pads as needed. The same goes for pushups or other pressing scales, and spend no more than 90 seconds each round on pushing.

 

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12/7/17

Workout of the Day

1. WOD, part 1 (20:00-30:00)
10 minutes:
5 Bench Press- Work up to a few heavy sets.
*Substitute a Floor Press if there is a lack of benches.

2. WOD , part 2 (35:00-55:00)
Complete as many rounds as possible in 20 minutes of:
20/15-cal. row
15 dips
10 Turkish get-ups, 50/35-lb. Dumbbell

3. Cool Down (55:00-60:00)
Band Shoulder Stretch, 60 seconds

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We will get heavy on the horizontal pressing first, and then move into a slow-paced technique driven WOD. Focus on proper rowing form, doing quality dips (no ring spasms!) and controlled TGUs. Focus your efforts on getting better at all of these today!

 

Posted in Workout | Comments Off on 12/7/17

12/6/17

Workout of the Day

1. WOD (30:00-45:00)
30 Chest to Bar Pull-ups
15 Front Squats (165/115)
20 Chest to Bar Pull-ups
10 Front Squats (195/135)
10 Chest to Bar Pull-ups
5 Front Squats (225/155)

2. GYMNASTICS PUSHING/PRESSING (50:00-60:00)
Rings set low, 6″ off floor:
1) 3×10 second support at each position (turn in, parallel, turn out)
2) 5×5 Ring Push-ups
*Scale up to Ring Dip support holds and Ring Dips

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
A high volume of med-hard gymnastics paired with a descending rep scheme with increasing weight on the front squats – this is going to be spicy! The goal is to have the weight heavy enough that no set can be completed unbroken. Plan to break, and plan to finish under 12 minutes.

 

Posted in Workout | Comments Off on 12/6/17

12/5/17

Workout of the Day

1. SKILL AND INSTRUCTION (12:00-18:00)
DB Snatch

2. WOD- Open Workout 17.1 (30:00-55:00, this includes clean up and recovery time)
10 DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Box Jump Overs
40 DB Snatch
15 Box Jump Overs
50 DB Snatch
15 Box Jump Overs
*20 minute time cap
**Compare to 2/24

3. Cool Down (55:00-60:00)
Upper Back Roll with DB on chest, 60-90 seconds
Banded Hamstring Stretch, 60 seconds/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
The overwhelming lesson-learned from 17.1 this was to pace it out. Do not go too hot out of the gate. Take tactical breaks when you need it, and save some gas in the tank for the last round. If the class runs out of heavy dumbbells, feel free to scale down the weigh: We promise you will still get a good workout.

 

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12/4/17

Workout of the Day

1. SKILL AND INSTRUCTION (12:00-20:00)
Squat Snatch

2. WOD, part 1 (30:00-45:00)
CrossFit Lift-Off Snatch Event:

Find 1 Rep Max Snatch
*Compare to August 29

3. WOD, part 2 (50:00-60:00)
EMOM 5 minutes
1 Snatch at 75-80% of part 1
35 Double Unders

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We spent Friday on the C&J, and to finish the 2017 CrossFit Lift-off, we will be maxing our Snatches today! Be prepared to spend lots of time on technique and warm-up. Athletes with limited shoulder health or mobility can today as 5×5 Front Squat or Overhead Squats if possible. If you want to be fired up for today – take a few minutes to watch the live announcement lifters! http://bit.ly/2kh06qS

Nice flat back, eyes forward, shoulders locked down

 

Posted in Workout | Comments Off on 12/4/17

12/3/17

Open Gym & Skills Work!

 

Strength:

5×3 Ring Pull-ups

*Can challenge by using false grip and adding weight

 

WOD:

3 Rounds:

1min Max Double Unders

1min Handstand Push-ups or Handstand Hold

1min Box Jumps

1min L-sit or Tuck Hold

1min Rest

Posted in Workout | Comments Off on 12/3/17

12/2/17

Workout of the Day

1. CrossFit Lift-off WOD (30:00-50:00)
AMRAP 12 Minutes
25 Pull-ups
50 Cal Row
100 Overhead Squats (45/45)
50 Box Jumps (24/20″)
25 Pull-ups
Partner Option on this would be to split the reps and just go harder!

2. Cool Down (50:00-60:00)
1) Stretching and Core
60 seconds Band Shoulder Stretch, right
20 Hollow Rocks
60 seconds Band Shoulder Stretch, left
20 Hollow Rocks
*If time allows perform a 60 second couch stretch/side

Post your scores to the Whiteboard.

Posted in Workout | Comments Off on 12/2/17

12/1/17

Workout of the Day

1. WOD (25:00-50:00)
CF Lift Off
1 rep max Clean and Jerk

*Compare to October 27

2. Handstands Skill (50:00-60:00)
1) 3×3 Pike ups on box
2) 3×1 Pike up on box + 6 shoulder taps
3) 3×1 Wall Walks
4) 3×1 Wall walk + 6 shoulder taps (scale: weight shifts or second handstand hold)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Everyone will have a lot of time to work on skills today. Proficient lifters should try to go for a new 1RM, while less-experienced lifters should focus on form today. Take your time and rest when needed – no one should be done lifting before the 25 minute mark today! Coaches will be focused on teaching form and working on drills. For the handstand skills, play with the hardest version of upside-down you have today.

 

Posted in Workout | Comments Off on 12/1/17

11/30/17

Workout of the Day

1. WOD (20:00-55:00)
10 Rounds
Run 200 meters
10 Pull-ups
5 Ring Dips
10 Burpees

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

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today will be long – in the 20-35 minute range. Scale the pull up and dip numbers to be done in 1 or two sets, and each round should take NO more than 3 minutes. Pacing today is critical, as you don’t want to hit redline until the last round or two. If the dips are easy for you, try adding some weight.

 

Posted in Workout | Comments Off on 11/30/17

11/29/17

Workout of the Day

1. WOD (45:00-55:00)
Light “Karen” with punishment
For Time:
150 Wall-balls (14/10) (10/9)
** 5 burpee penalty every time you break.

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today is a classic CrossFit WOD with a twist. Karen is always hard, but today we make the balls *lighter* and see how hard you can push and how long you can hold on. Every time you stop moving, you have to do 5 burpees. Times should target 6-8 minutes, so scale even lighter if you need to in order to support that time goal.

 

Posted in Workout | Comments Off on 11/29/17