CrossFit Workout Of The Day 11/22/2017

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AMRAP20:

Row 15/11 Calories

Rest 1 minute

Bike 11/7 Calories

Rest 1 minute

Then:

For Time with a 15 minute cap:

21-15-9*

300m Run

9-15-21*

*Walking Overhead Plate Lunges 45/25

*Ring Dips

*for rx+, use a weight vest

Score will be either total reps or a time. There are 180 total reps not including the run. We will not be counting the run towards reps if someone finishes inside the run.

Tomorrow is Thanksgiving, so it is “convenient” that we are hitting our biking and rowing intervals today… This is the third week of the Assault Bike and Rowing intervals combined. The time domain and rest intervals are the same, but the calories have been lowered for the second straight week. You know what this means, push even harder, keep the intensity super high and do your best to recover during the one minute!

The WOD for today is a classic CrossFit rep scheme with a twist. The exercises are planned so that you can go back and forth between upper body and lower body and push hard. The static overhead in the lunges will fatigue the shoulders slightly for the dips depending on the quality of your overhead position. The better your overhead position, the less fatigued your shoulders will be. Sandwiched in between the 21-15-9’s is a 300m sprint. There will be a lot of people finishing the first 21-15-9 at a similar time and the run is where you can make-up or lose ground. It will also give your shoulders a nice break before you come back in and start back on the ring dips!

CrossFit Workout Of The Day 11/21/2017

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Barbell Cycling:

*Work the Complex for 15 minutes.

2 Clean Deadlift + Shrug from the floor

1 Squat Clean from the floor

1 Front Squat

*Complex should be completed touch-and-go unbroken

**same as two weeks ago

Then:

5 Rounds (or 30 reps) of:

Rx:

In a 2-minute window:
run 300m
Max Reps Clean & Jerk, 135/95

Rest 2 minutes & repeat until 30 Clean & Jerks have been completed or time cap is reached

Rx+:

In a 2-minute window:
run 400m
Max Reps Clean & Jerk, 135/95

Rest 2 minutes & repeat until 30 Clean & Jerks have been completed or time cap is reached

Todays Olympic weightlifting/barbell cycling is the same complex as two weeks ago. It is designed to help improve the progression in the first, second and third pulls of the clean. Many common errors in the clean come from improper sequencing between the pulls or cutting one pull short in order to start the next pull. This particular complex today will help you stay in order and finish each pull before moving on to the next. If you did it two weeks ago, your goal today should be to increase in weight and/or have better technique!

Todays WOD is borrowed from Pat Sherwood. This workout is designed to tempt and entice you! How hard are you willing to run to give you as much time with the barbell as possible??? If you run to slow, you will never finish, if you run too fast, you won’t have any energy to do the clean and jerks. The brave pace will be to run just under a full sprint so you can get as many reps as possible. A light jog will leave you only getting a rep or two per round, or none… be bold!

CrossFit Workout Of The Day 11/20/2017

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Work the circuit for in 25 min:

-Front Squats: 5 reps @22X2

-10 Dumbbell Rows/Side

-10 ABS

Then:

For Time (15 min cap):

60 Wallballs

40 C2B Pull-Ups

20 Thrusters 135/95

100m Run

This is week 3 working heavy front squats. Today, we bump the sets back up to 5 and add more tempo. Tempo work is amazing at a few things. Primarily to build strength throughout the entire range of motion of the squat, help prevent injury, makes sure your squat doesn’t have any weak points and help boost your 1rm at regular tempo. Don’t cheat the tempo to use more weight now. Make sure to keep the tempo so next time we max, you hit a huge PR! Accessory work for the day is the same as last week designed to build a strong core and increase your single arm pulling strength to help improve or get your first pull-up, muscle-up, toes-to-bar, etc…

CrossFit Workout Of The Day 11/18/2017

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With a partner, only one working at a time:

100 Calorie Row

80 Calorie Bike

60 Front Rack Lunges 135/95

40 Power Cleans 135/95

20 Shoulder to Overhead 135/95

10 Burpees over the partner

Partner WOD!!! Today is designed to elevate the heart rate to almost maximal level with cardio before picking up the barbell. This will force you to focus on technique and quality while performing the lunges, cleans and shoulder to overhead. The workout finishes with a 10 burpee sprint to go out with a bang and keep you pushing right until the very end!

CrossFit Workout Of The Day 11/17/2017

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For 25 min, rotate through…

-5 Dead-stop Deadlifts

-10 Strict pull-ups (weighted if possible) and/or 10 Curls

-10 Dumbbell Bench Press + max reps push-ups*

*When the athlete pauses anywhere, the set is over. Cap this set of push-ups at 20 if the athlete can do that many.

Then:

16 min cap:

30-20-10*

KBS

Box Jumps

Ring Dips

*perform 3 burpees immediately for any break in the KBS or Dips

Today begins with a strength circuit of standard deadlifts, strict pull-ups, curls and dumbbell bench press. We are working pure strength in the deadlift, basic body weight proficiency in the pull-ups and finally the “beach” muscles in the curls and the dumbbell bench press. Even though these are typically thought of as  “show muscles” and not “performance muscles”, using dumbbells to train each side separately is a great addition to compound movements because it helps make sure each side is balanced. It can also be a great way to identify weaknesses on either side that can be corrected before they cause injury.

Todays WOD is designed to be low skill so you can push! After the first round, the workout is half over. Ring dips will definitely be the separating factor today. Quality over quantity is always our priority but sometimes it is easy to forget when movements are “light” and “easy” (not high skill, but high effort). Kipping is allowed on the dips, so if you have them, this workout will move very fast. If dips are a struggle, take your time and get through them with integrity and don’t worry about your heart rate. Push the heart rate back up on the box jumps and kettlebell swings. Have a great weekend!!

CrossFit Workout Of The Day 11/16/2017

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15 min amrap:

150m run

10 Back Squats 155/105

5 Strict Handstand Pushups

Then:

ROMWOD

Half and Half is back! Running, back squats and strict handstand pushups combined make for a nasty little triplet. The distance is short enough to sprint and the squats should be light enough to move fast and unbroken. The strict hspu will be what separates this workout. Going to muscle failure is not recommended, even on a set of 5, because once they go, they take a while to come back. 3/2 with quick rest in between is better than 4/fail/fail/fail/1. If you have strict HSPU, this workout will be all about your lungs. If not, it will be more like an interval workout where the run/squat is the heart rate work and the rest time and hspu will be your rest as the heart rate comes down.

The second part of todays class is our 20 min mobility session. These sessions are essential to staying healthy, maintaining proper mobility to complete all the CrossFit movements and for clearing the mind. Don’t blow it off because “stretching is not the coolest”

CrossFit Workout Of The Day 11/15/2017

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Barbell Cycling:

*Work the Complex for 15 minutes.

2 Snatch Deadlift + Shrug from the floor

1 Squat Snatch from the floor

1 Overhead Squat

*Complex should be completed touch-and-go unbroken

Then:

15 Min cap

For time:

Rx:

30 overhead squats 115/75

45 pull-ups

20 overhead squats 115/75

30 pull-ups

* (if you did pull-ups on monday, perform toes-to-bar instead)

Rx+:

30 overhead squats 115/75

15 muscle-ups

20 overhead squats 115/75

10 muscle-ups

Todays Olympic weightlifting/barbell cycling is designed to help improve the progression in the first, second and third pulls of the snatch. Many common errors in the snatch come from improper sequencing between the pulls or cutting one pull short in order to start the next pull. This particular complex today will help you stay in order and finish each pull before moving on to the next.

Todays simple couplet comes from the main CrossFit site. Overhead squats are the most demanding of the squats on the entire body, paired with either a muscle-up, pull-up or toes-to-bar, depending on which version you are doing. The weight and reps are set to tempt the most proficient to attempt to go unbroken. This would be an incredible feat! Most however will have a few planned breaks in the first round and possibly go unbroken on the second round. Whatever you plan, make sure to push yourself hard, but no to complete failure on the pull-up/muscle-up. This way you can keep rest time short and eliminate hand tearing.

CrossFit Workout Of The Day 11/14/2017

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Work the circuit for in 25 min:

-Front Squats: 3 reps with 2 second pause in the bottom

-10 Dumbbell Rows/Side

-10 ABS

Then:

3RFT w/ 15 minute cap:

10 Squat Cleans 185/125

20 Burpees over-the-bar

90 seconds rest

This is week 2 working heavy front squats. Today, we drop the sets from 5, to 3, keeping the 2 second pause in the bottom to make sure your torso is positioned correctly with good posture, insure you hit depth and have your weight in your heels, and force you to keep your elbows up in a good front rack position. Accessory work for the day is the same as last week designed to build a strong core and increase your single arm pulling strength to help improve or get your first pull-up, muscle-up, toes-to-bar, etc…

CrossFit Workout Of The Day 11/13/2017

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AMRAP20:

Row 20/15 Calories

Rest 1 minute

Bike 15/11 Calories

Rest 1 minute

Then:

17 minute cap:

10 Rounds for time of:

30 Double-unders

10 Pull-ups

10 Push Press, 95/65

This is the second week of the Assault Bike and Rowing intervals combined. Similar to last week, but slightly different in that today is a 20 min amrap and the calories have been lowered. The lower calorie number is there so that you push harder and pace less. These are meant to be sprints, try not to pace!

Today workout is a 10 rounder! This means transitions have to be kept short because there is a lot of them. Efficiency on all movements will pay off. Going too fast the first few rounds with disregard to form may leave you out in front in the beginning, but towards the middle and end will cause you to gas out early. This workout can be easily finished under the cap if you have all the movements. If you struggle with even one of the three, finishing will be a struggle. Stay efficient my friends!

CrossFit Workout Of The Day 11/11/2017

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Spend 10 minutes warming up to a moderate load power snatch with perfect technique. Athletes should not fail any reps during this 10 due to going too heavy

Then:

With a partner:

30 Hang Power Snatch 115/75

300m Team Farmer Carry: 2 kettlebells go 300m. Athletes can split anyway they choose: one person holding both and one resting or each person carrying one kettlebell.

Saturday partner WOD is back! Today begins with 10 minutes of power snatch technique work. Hone your craft. Make sure you put attention to detail in each rep, keeping the weight moderate. This is called practice. We are not shooting for a 1rm today: today, we want perfection of technique.

The wod consists of moderate weight hang power snatches and team farmer carries. The snatches will pretax the grip and then the farmer carry will finish the job. Carrying one bell at a time can be awkward, but it develops the core in a different way than a standard farmer carry. Grab a partner and have fun!