Friday Workout of the Day

Friday – July 7, 2017 – 170707

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: None

Strength: 7 x 2 Push Jerk or Split Jerk – 13 of 13 (7 sets of 2 rep, same weight across, approximately 100% or more of previous max jerk). Video Here.

Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Keel Shaper“

In 7 minutes (for Max Double unders)

Rope climb (Health: 6 lay downs, Athletic: 2 reps*, Performance: 3 reps)

15 power snatch (Health:55 / Athletic: 85lb*/ Performance: 135lb)

Max double unders (Health: count attempts)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 50 – 250 reps, about 60s for the rope climbs, and 2 min for the snatches. Scale up: legless rope climbs and 105/155lb bar.

Compare to: NEW WORKOUT!

Coaching Tips: Get through the rope climbs as fast as possible, and use a technique that prevents rope burn. The first set of snatches should be challenging after the rope climbs, but you will ‘recover’ a bit for a big final set (or small sets with minimal rest). When you start the double unders, do not be surprised if you mess up a lot during the first few rounds. The will get easier as you recover from the rope climbs and snatches. That said, you should get ‘winded’ as the sets go on!

Optional ‘Cash Out’: 5 rounds of “Cindy”

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Thursday Workout of the Day

Context: Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) overhead squat out of the rack, or perform 5 reps on the minute for 6 minutes (at 50-60%) – from the floor.

Max Reps Kipping Pull Ups:  Three attempts, rest as needed

1 Mile Max Effort Run:  2000m Row

+

Cashout:

Annie, Grace or Baseline

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Wednesday Workout of the Day

Wednesday – July 5, 2017 – 170705

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a challenging (80-90%) push press  out of the rack, or perform 3 reps on the minute each minute for 5 minutes (at 50-60%) – from the floor.

Strength: 6 x 3 Push Jerk or Split Jerk – 12 of 13 (6 sets of 3 rep, same weight across, approximately 90 – 100% of max jerk). Video Here.

Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Holystone the Deck

In 8 minutes.

500m row

then max rounds with the remaining time:

10 dumbbell push jerk (Health: 20lb / Athletic: 30lb* / Performance: 45lb)

5 ‘heavy’ power cleans (Health: 65lb / Athletic:105lb* / Performance:155lb)

10 back squats (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds, about 2 minutes for the row, then 1:30 per round. Scale up:35/50lb db and 125/185lb bar

Compare to: NEW WORKOUT!

Coaching Tips: Use an aggressive pace to finish the row, but do not go 100%. You will ‘catch your breath’ on the first round or two of the other movements. Avoid push pressing the dumbbells, and save the shoulders for later rounds. Rest on rep 4 of the power cleans, so you have enough ‘juice’ to get the bar up and over to the back squats. The goal is to finish the set of squats unbroken (for at least the first few rounds).

Optional ‘Cash Out’: 16 suitcase lunge steps, 16 wall ball, 4 rounds

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Classes are at 8AM & 9AM today!

Tuesday – July 4, 2017 – 170704

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 min working up to a challenging thruster for 2 reps, (80-90%) out of the rack. Or perform 3 reps on the minute for 6 minutes at 50-60% (from the floor).

Strength: none

Super Set: none

Metabolic Conditioning: Holbrook

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

For time – 10 rounds

5 Thrusters (Health: 45lbs, Athletic*: 75lb / Performance: 115 lbs)

10 Kipping Pull-ups (Health: 10 ring rows)

100 m Sprint

Rest 1 min between each round.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 18 – 28 min including the rest, about 2:20 per round including the rest. Record total time without rests (subtract 9 minutes from time after last sprint).

Compare to: BTWB “CrossFit Hero Workout”

Coaching Tips: The goal here is to go with as few sets as possible, and to run fast before each rest. 10 rounds will get challenging at round 4 to 7, but hang in there. Keep the elbows up on the rack part of the thrusters and remember that a squat clean counts as the beginning of a ‘rep’. Butterfly pull ups are acceptable (as usual when it says ‘kipping’). If you do not ‘sprint’ the 100m runs, your time will suffer.

Optional ‘Cash Out’: none

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Monday Workout of the Day

Monday – July 3, 2017 – 170703

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ with a 2-3 second pause (think of an ‘ab wheel’ on the rings).

Strength: 6 x 2 Front BOX squat – 2 of 15 (6 sets of 2 reps, same weight across, approximately 50 – 60% of front squat). Video Here.

Super Set: 6 x 4 weighted strict pull up -or progression- (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Soft Sand“

7 minute AMRAP (as many rounds as possible for time)

12 dumbbell hang power snatch -single arm (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

8 single arm dumbbell overhead squat (same as above)

Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4 – 7 rounds, about 1:20 per round. Scale Up: 53/35lb kettlebell

Compare toJanuary 16, 2017

Coaching Tips: Alternate arms as desired.  Be smart about when you break things up so that you avoid putting the dumbbell down (splitting each set up between each arm for example).  Hook gripping the dumbbell is highly recommended. The dumbbell can be held in the hand in any way that makes sense (in the rack, overhead, at the side, etc.), but you cannot rest it on your shoulder, head, etc.

Optional ‘Cash Out’: 4 min max cal row or airbike

Laura Kahn is our July Bull of the Month!

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Saturday Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: None

Strength: none

Super Set: none

Metabolic Conditioning: “Phineas and Ferb”

25 minute AMRAP (as many rounds as possible)

(with a partner, split as desired)

Row (Health: 1500m / Athletic*: 1800m / Performance: 2000m)

Then as many rounds as possible with the remaining time:

40 dumbbell power snatch (Health: 20lb / Athletic*: 30lb / Performance: 45), alternate hands and partners as desired

80′ dumbbell overhead walking lunge (same)

30 ring push-ups

30 box jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)

400m bumper plate farmer carry (Health: 15lb / Athletic*: 25lb / Performance: 45lb), one partner carries both plates, run together, switch off as desired

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 2-3 rounds. 7-10 min for the row, then 8-9 min per round

Compare to: NEW WORKOUT!

Coaching Tips: Break the row up for fast sprints and short rests, but make sure you don’t waste time on transitions. Talk to your partner about how to break things up, and be ready to make changes on the fly. Avoid going to ‘failure’ on anything. If one partner is good at something, let them do more reps! Keep the back flat on dumbbell power snatches and make sure you are going all the way down on ring push-ups.

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Friday Workout of the Day

Friday – June 30, 2017 – 170630

Context:   Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90% effort) pause squat clean (pause 3 seconds just below the knee), or perform 3 reps on the minute for 5 minutes (at 50-60% of max).

Strength: none

Super Set: none

Metabolic Conditioning: “Every Breath You Take

For time. 3 Rounds

15 dumbbell shoulder press (Health: 20lb / Athletic: 30lb*/ Performance: 45lb)

20 Front squat (Health: 55 lb / Athletic: 85lb*/ Performance: 135lb)

25 Kipping pull-ups

800m run (Health: 400/ Athletic: 600m / Performance*: 800m)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 20 – 28 min, about 8 min per round. Scale up: 35/50lb db, 105/155lb barbell

Compare to: NEW WORKOUT!

Coaching Tips: The dumbbell shoulder press will be slow for many, but that is expected. Do not scale it so that you can complete these in less than 2-3 sets. Make sure you keep them strict and don’t use the legs. Use big sets for everything on the first round, but then break up often on the later rounds. Consider keeping the bar racked and taking short ‘breaks’ at the top of the squats. A squat clean counts as a front squat rep. Be aware of your hands, and break the pull ups to avoid blisters or rips. Push the pace on the runs because you will ‘catch your wind’ when trying to grind out the shoulder presses!

Optional ‘Cash Out’: none

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