09/29/2016 Short, Heavy, and Intense!

“Success isn’t owned, it’s leased.  And rent is due every day.”-JJ Watt

Coaches Jorden, Karl and Seth encourage you to come on in and pay your rent!😉

WOD:

6 Front Rack Lunges (135/95lbs)
12 DB Deadlifts (55/35lbs)
AMRAP 8min

Short but heavy-ish and HIGH INTENSITY today. Given the short time domain, you should be able to perform all 6 Front Rack Lunges unbroken each round, otherwise it will waste too much time. Scale the load for everyone as needed.  You should feel like it’s pretty heavy for those 6 reps. The Deadlifts are basically fillers to get you fatigued a little before having to perform the Lunges again. The load shouldn’t be heavy for 12, you should be able to rep them out pretty quickly.

A challenging goal would be to try to get over 8 rounds. That’s roughly a round per minute. You will be able to maintain that for a few rounds, but after that, it will be pretty challenging. Most people should aim for around 5-6 rounds.

***We have programmed in some lower body mobility, Glut/Hip Prep and 15min of heavy Skill work today prior to the WOD, along with Front Rack Barbell Step Ups for building strength. If you haven’t done these before, they are killer on the midline!  You’re in for a treat!

09/28/2016 Fifteen Rounds of Fun

"I'm always trying to turn things upside down and see if they look any better." - Tibor Kalman

“I’m always trying to turn things upside down and see if they look any better.” – Tibor Kalman

 

 

 

 

 

 

 

 

 

 

 

 

 

The row/run/snatch workout yesterday was a doozie!  We saw a lot of names on the whiteboard with awesome WOD times, and some heavy weights going up with great mechanics.  Many of our athletes have come a long way with their snatch form and it’s really showing in the amount of load they’re moving!  The amount of prep work and drilling that goes along with the workouts has made a big difference for most of us.  Consistency is the key, and it’s also one of the most challenging obstacles to overcome.  Kudos to you if you are getting your workouts in regularly and seeing the results!!

WOD:

9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (75/45lbs)
15 Rounds

Make sure you have some sort of counting plan for this one, because you will definitely lose count if you just do it in your head! The goal is to be able to perform 1 round per minute. Nothing should need to be broken up, for anyone, so scale the movements accordingly. Especially the Pushups, if you don’t think you can hold 7 Pushups for 15 rounds, then either start Rxd and go to a scaled version when you start failing, start on that scaled version and keep the intensity high the whole time.

The Lateral Barbell Jumps are done laterally/side to side over their Barbell. You will need to add a little height under empty Barbells by stacking plates, or you can use Paralletes to jump over.

The Front Squat weight is supposed to be very light. 5 Reps shouldn’t really feel like anything for most people and it shouldn’t slow anyone down.

09/27/2016

A Happy 9am crowd!

A Happy 9am crowd!

WOD:

3 Power Snatch (135/95lbs)
Row 1km
5 Power Snatch (135/95lbs)
Run 400m
7 Power Snatch (135/95lbs)
Row 1km
9 Power Snatch (135/95lbs)
Run 400m

This Snatch/Monostructural combo is a brutal one.  The movements will really start to compound in the later rounds.  This is more of a steady pace across everything type of workout. No need to race through the Snatches at a blazing pace if you’re just going to tank on the row/runs. Same goes for the rows/runs — make sure you hold a good steady pace that will still allow you to function when you do your Snatches.

The Snatches are Power, no Squatting allowed. The weight is moderate – heavy. The first few rounds will probably feel ok for most people, then you will feel it getting heavy for the last two rounds.  Get through however you can. Some people like to hold on to the weight for multiple sets, others like to drop and go again. Scale the weight accordingly.

 

09/26/2016 Happy Monday with Hip Openers!

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WOD:

Min 1: 10 Strict Handstand Pushups
Min 2: 10 Strict Pullups
Min 3: 14 Hang Power Clean (115/75lbs)
5 Rounds

For those athletes who have no trouble with the gymnastics movements, you will most likely be able to get through the first two-three rounds unbroken and then will need to break them up after that. Make the goal for today to just get through each round however you can. If you need to do 1 rep at a time, that’s fine, as long as you can sustain that over the 5 rounds and don’t start failing.

Beyond Rxd: Use 2 x 45lb/1 x 45lb plates for the Deficit.

For today, scale the Handstand Pushups to a Strict Press.  Use a weight that is really hard for 10 reps and you will need to start breaking them up after a few rounds.

Scale the Pullups to Strict Banded Pull-ups. Same thing, these should be really hard for 10 and will needed to be broken up after a few rounds.

The Hang Power Clean should be done unbroken each round, but will get a little hard to hold onto after a few rounds, so you will WANT to put it down.  Resist the urge!

Fitness: You will get to practice being inverted during the Warmup!  After that, the focus will be building strength.

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09/24/2016 Hero WOD Saturday with Zimmerman

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WOD: Zimmerman

11 chest-to-bar pull-ups
2 deadlifts, 315 lb.
10 handstand push-ups

AMRAP 25min

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

Hero Saturday. The reps for the Pullups and the Handstand Pushups are just enough that they will start getting pretty tough to do unbroken for most people after a few rounds. We suggest that you pick a number from the start of the workout that you think you can hold each round and stick with it.  Or you can just go for it and see when you start to fatigue. The Deadlifts are heavy-ish for most people, but you should always be able to pick up the Barbell and do them unbroken.

The first 5 or so rounds will be done pretty quickly while you are fresh. After that you will start to slow down and take a few extra minutes each round. Top Performers should aim for over 12 rounds. Majority should aim for around 10.  Click the link below to watch the WOD demo!!

http://media.crossfit.com/cf-video/CrossFit_WOD120225_Zimmerman_SD.mov

 

09/23/2016 A Little Posterior Chain Work

Twinsies!

Twinsies!

 

WOD:

50 Back Squat @ 3/4 Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min
40 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps

You can rest with the bar on your back if you like during each set, but that doesn’t mean you can stand there for minutes just to avoid doing some Broad Jumps!!

They can round up your weight to the nearest 5-10 lbs. No need to get to precise with the loads.

The Broad Jumps are done as two footed takeoff and landing.  For people who are unable to jump in this way,  perform 20 Kick Backs instead.

Beyond Rxd: The load for the 50 shouldn’t feel that heavy. You should be able to get it done in a couple of sets, which means you won’t need to do that many Broad Jumps. The second set will be a little spicier for sure. The will need to take a few more breaks on this one.

Rxd: We made the weight something that you would be able to get done in a few sets. The range will be a little wider here with how it will feel for people, depending on their Squatting Strength and Stamina. Spend the Warmup figuring out whether the Rxd loads are appropriate for you. As a guideline, you shouldn’t need to break up the 50 and 40 reps more than 6-8 times.

Fitness: A great goal for you would be to try lift Ÿ your body weight for the 50 reps and ½ your body weight for the 40 reps.

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09/22/2016 Sweat, Smile and Repeat.

WOD:

32 GHD Sit Ups
16 Slam Ball
32 MB Clean + Wall Ball (20/14lbs)
16 Slam Ball
2 Rounds

 

Claudia looking strong during an 8 am deadlift wod!

Claudia looking strong during an 8 am deadlift wod!

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The slam balls should be moderate – heavy. Around 35/25lbs or more. Same with the Dumbbell weight, have them play around with the load. Since it is only 16 reps, they should feel pretty heavy.

For the MB Clean/Wall Ball, you literally perform 1 Clean then 1 Wall Ball to equal 1 rep. That is a total of 64 reps per round. This will take the majority of the Workout.

Consistency should be the goal today. A good pace across all the movements will help keep your breathing under control and keep you from wanting to rest ALL the time. If you start too hot, you will probably get stopped in the second round of MB Clean/Wall Ball combo.

Beyond Rxd and Rxd: The standard for the MB GHD Situp is the ball touches the ground behind your head in the bottom position and touches the foot pads in the top position.