Workout

11/28/17

Workout of the Day

1. WOD (30:00-50:00)
5 Rounds for time: (20-min cap)
50 Double Unders
15 Toes to Bar
3 Rope Climbs

2. Accessory Work (50:00-60:00)
3 sets of:
10/10 One Arm Dumbbell Rows

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
T2B and rope climbs are one of the most evil combinations of movements in the world. Your grip WILL fail, its just a matter of when, so keep that time-under-tension low, and keep moving. Shoot for 15 minutes, and no more than 20. Speed-steps are a good scale for DUs today if you are still working the skills.

 

Posted in Workout | Comments Off on 11/28/17

11/27/17

Workout of the Day

1. WOD (35:00-55:00)
Every 5 minutes for 4 rounds
35 Sit-ups
6 Hang Power Clean to Thruster (135/95)
400 meter row or run

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

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today’s goal is to have ~3 minute rounds so you get ~2 minutes of rest. The clean/thruster movement should be difficult, but still unbroken each round. Don’t underestimate those sit-ups – they will catch up with you.

 

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11/26/17

Hanger is Closed

Open Gym @ The Deuce from 9:30-11:00am!

Posted in Workout | Comments Off on 11/26/17

11/25/17

Workout of the Day

1. WOD Pt. 1 (25:00-55:00)
Set a timer for 24 minutes and complete both sections:

Partner Workout, part 1:
8 x 400 meter runs
*Alternate back and forth in a relay fashion. For example: Partner 1 runs 400 meters, then tags parter 2 and they run 400 meters…..that would be 2 out of the 8 runs.

WOD Pt. 2
With the time remaining in the 24 minute timeframe:

Each person will establish a 4 rep max Front Squat
*The bar may be taken from a squat rack.

3. Cool Down (55:00-60:00)
Couch Stretch, 90 seconds/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today is a pretty simple day. We will get you warmed up for the 400m relay run, and the work:rest ratio should allow you to continue to push hard. Score is the finish time, so no extra credit for going out hot – try to stay consistent, and bonus points if go with negative splits! You will be plenty warm for the Front Squats, and you have a ton of time, so use it! Rest at least 2-3 minutes between sets.

 

 

Posted in Workout | Comments Off on 11/25/17

11/24/17

ONE CLASS ONLY AT BOTH LOCATIONS, 9AM!!

Workout of the Day

1. WOD (30:00-55:00)
3 Rounds for quality
1 Min Max Effort Calories on Bike
~5 min Handstand progression work

Athletes can start on either portion of the WOD to rotate on the bikes.

2. Cool Down (55:00-60:00)
1 min Foam Roll Quads, each leg
1 Min Foam Roll Lats, each side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
After all that turkey, it is finally time to take the “Devil’s Tricycle” out for a spin! It is only fitting on BLACK FRIDAY! We will get you familiar with the Xebex bikes that we used for the Turkey Challenge and see what your motor is capable of with all of that ‘carb loading’ you did yesterday. 😛

 

Posted in Workout | Comments Off on 11/24/17

11/23/17

ONE CLASS ONLY AT BOTH LOCATIONS, 9AM!!

Workout of the Day

1. WOD (30:00-45:00)
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*155/105
**Compare to 8/14

2. Accessory Work (45:00-60:00)
3 Rounds, NOT for time:
10 Dumbbell Press Ups
10 Dumbbell Z-Press
20 meter backwards bear crawl

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
DT is a major CrossFit benchmark and we last programmed this in August. Time to re-test, push a little harder, and see how much fitter you’ve gotten. If you haven’t done this before, plan for a 8-12 minute effort. Your grip is what usually fails first on this WOD, so take tactical breaks. Don’t worry about scaling lighter on the weights as it really doesn’t change how this workout goes. Feel free to go lighter and just move faster – you will still get a great WOD!

 

Posted in Workout | Comments Off on 11/23/17

11/22/17

Workout of the Day

1. WOD (25:00-45:00)
5 Rounds:
6 Thrusters (115/75)
9 Jumping squats
12 Air Squats
100 meter sprint
Rest 2min between rounds
*These are sprint efforts

2. Gymnastics Pulling (48:00-60:00)
Pulling strength and skill development. Work on the most challenging skills for you related to getting your strict pull-up or muscle-up. Break out those False Grips©!

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We tested strength yesterday, and now it’s time for endurance! Each of these rounds should take no more than 2 minutes, for a proper 1:1 work/rest ratio. Thrusters should be unbroken, but still very challenging, especially on the last couple rounds.

Posted in Workout | Comments Off on 11/22/17

11/21/17

Workout of the Day

1. WOD (30:00-50:00)
Establish 1 rep max Back Squat in 20 minutes

Newer athletes should find a 3 rep max

2. Cool Down (50:00-60:00)
Clean up equipment and then:
2 Rounds NOT for time:
20 V-ups
30 second Side Plank/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Advanced athletes will find a 1-rep-max (1RM) back squat today, while athletes newer to strength training or CrossFit will find a 3RM. Warming up the squat for a 1RM is a personal preference, but a good starting plan would be 8@40%, 5@60%, 3@70%, 3@80%, 1@90%, 1@100%, 1@100+% with the goal of hitting your PR on the second single and exceeding your PR on the last single!

Posted in Workout | Comments Off on 11/21/17

11/20/17

Workout of the Day

1. WOD (20:00-55:00)
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
*35 Min Time Cap

2. Cool Down (55:00-60:00)
2 Min Couch Stretch
2 Min Lat Foam Rolling

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES: Scale the KB weight and pull-up numbers to  your ability. This is A LOT of work and should be approached thoughtfully!! Thanks to everyone who came out this weekend to the Turkey Challenge, it was so great to see our athletes on the floor and in the stands!

Posted in Workout | Comments Off on 11/20/17

11/19/17

Both Locations Closed for Turkey Challenge
Come cheer on your amazing fellow athletes!

Posted in Workout | Comments Off on 11/19/17