CrossFit Workout Of The Day 11/10/2017

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For 25 min, rotate through…

-3 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:

AMRAP15:

5 Deadlifts 315/225

10 Wallballs

15 Box-Jumps 24/20

20 Abmat sit-ups

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 tempt you to go fast and push. It would be easy to move slowly from exercise to exercise, but the results, the burn and the fitness are found in moving quickly between movements. As easy as it would be to rest on the sit-ups, push the pace there because it is where you will make up time. Low reps and high rounds is the name of todays game.

CrossFit Workout Of The Day 11/9/2017

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16 min wod:

2 rounds for total reps:

2 minutes max reps rope climbs

2 minutes max reps strict ring dips

2 minutes max reps toes-to-bar

2 minutes max reps strict handstand pushups

Then:

ROMWOD

Half and Half is back! Today we are scoring total reps for 4 movements done twice for two minutes. We have had lots of lower body to this point in the week and today we will be mostly upper body. The movements are designed to alternate between pushing and pulling so that you can move between exercises and have energy to keep going. Use poker chips if you need to keep count! Scale the movements as necessary to get a great workout.

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 11/8/2017

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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

Then:

For time with a 15 min cap:

30 Power Cleans

800m Run

30 Power Cleans

Rx: 135/95

Rx+: 165/115

Sx: When scaling, select a weight that gives you a chance to finish under the cap, but just barely

Todays Olympic weightlifting/barbell cycling 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 nest pull. This particular complex today will help you stay in order and finish each pull before moving on to the next.

Very simple and very effective describes todays wod. 800m sandwich with power clean bread. You will be tempted to do slow singles and a medium paced jog. Only the brave will do touch and go sets to get out the door quickly and then run as hard as possible, just to see what happens on the last set of cleans. Be brave, be daring and crush todays wod!

CrossFit Workout Of The Day 11/7/2017

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Work the circuit for in 25 min:

-Front Squats: 5 reps with 2 second pause in the bottom

-10 Dumbbell Rows/Side

-10 Strict Single Leg Alternating TTB

Then:

AMRAP15:

12 Thrusters 95/65

12 Burpees over-the-bar

48 Double-Unders

Rest 1 minute

We will be working front squats for the next few months. We are going to work many different rep schemes, tempos and weights, so that we work all possible points of weakness in the front squat. Adding a 2 second pause in the bottom of the squat will make sure your torso is positioned correctly with good posture, will insure you hit depth and have your weight in your heels, and will force you to keep your elbows up in a good front rack position. Getting comfortable and strong in the bottom of the movement transfers well to many other CrossFit exercises such as a big squat clean! 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…

Todays wod is designed to be all out sprint intervals. Low weight, low reps and built in rest may look “easy”, but they are not when done properly. Your goal as the athlete should be to blast through each interval without pacing and really test/improve your bodies ability to recover in the 1 min minute rest time. Do your best to breathe deeply and lower your heart rate to hit it again!

CrossFit Workout Of The Day 11/6/2017

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5RFT w/ 20 min cap:

Row 25/17 Calories

Rest 1 minute

Bike 20/15 Calories

Rest 1 minute

Then:

AMRAP16

20 C2B Pull-Ups

200m Butcher Push (40/empty)

10 per side Dumbbell/Kettlebell Lunges 35’s/25’s (bells held in farmer carry position)

100m Butcher Push (40/empty)

The first part of todays workout is rowing and Assault Biking intervals. These are designed to be approximately 1:1 work/rest with the number of calories required. Some will finish in under a minute and some over, but the mid range should be around a minute. Why not just program a minute on and a minute of rest? I’m glad you asked! That is called a time priority workout meaning everyone will work the same amount of time. The temptation with time priority workouts is to relax a bit, knowing the clock will save you. Today is what is called a task priority interval, meaning the clock will not save you at the one minute mark. You must complete the work no matter what. Hopefully this motivates you to push hard until the time cap at the end of the 20 minutes

The second part of todays workout is a combination of chest-to-bar pull-ups, Butcher sled push and lunges. This workout has some programmed interference going from butcher, lunge and back to butcher. The leg pump will be insane! Then the lower body will get a break during the pull-ups before reigniting the leg pump on the next round. Push hard, the sled and dumbbells are light!

CrossFit Workout Of The Day 11/4/2017

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Teams of 2

AMRAP22:

10 Shoulder-to-overhead

10 Toes-to-bar

10 Wallballs

1 partner works the amrap, 1 partner rows 500m. The row is a pacer and does not count towards a score, the score is the total rounds completed by the team. 1 athlete picks up right where the other athlete leaves off.

It’s finally Saturday! Partner WOD day… Todays fun has one person from each team rowing at all times. You can row as fast or as slow as you want depending on your teams strategy, but the only score that counts is the amrap score. Not a lot of interference in the 3 movements today and the reps are low, so the goal is to go unbroken and keep moving the whole time. The weight of the shoulder-to-overhead is shooters choice. Try to pick something that can be done unbroken, but after the first 2 rounds is challenging to do so.

CrossFit Workout Of The Day 11/3/2017

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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 strict ring dips

Then:

With a 16-minute running clock:

2x

Min 1: Max Calories, Assault bike

Min 2: Rest

Min 3: Max Reps, Rope Climb 15 ft.

Min 4: Rest

Min 5: Max Calories, Rower

Min 6: Rest

Min 7: Max Reps, Ring Muscle-ups

Min 8: Rest

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 16 minutes of 1 minute on 1 minute off CrossFit Intervals. 2 pure cardio exercises and 2 upper body pulling exercises, alternated so you can go all out each minute. Grip fatigue and lung capacity will likely be the limiting factor as each minute is designed to be an all out sprint!

CrossFit Workout Of The Day 11/2/2017

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AMRAP15:

800m run buy-in

-Then, amrap with remaining time

12 (6/side) Floor Wipers 135/95

12 Bent Over Barbell Rows

12 Box Jumps 30/24

Then:

ROMWOD

Todays is half and half day at Diehard. This is one of the most beneficial days that you hopefully don’t skip! The WOD is first. On the menu for today is a 15 minute AMRAP, but, there is an 800m buy-in run. The purpose of this is to get the blood pumping, the heart rate elevated and tempt you to push the run in order to give more time for the AMRAP. Once the run is out of the way, you will perform floor wipers, barbell rows and high box jumps. The barbell movements develop the core in 2 ways. The food wipers are a dynamic core exercise, meaning the abs are moving during the movement and the bent over rows are a static core exercise, meaning the abs are stationary during the movement. Todays box jumps are higher then the normal rx and require higher power output and more focus on explosive hips.

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 11/1/2017

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Barbell Cycling:

Work the Complex for 15 minutes.

1 power Snatch

1 overhead squat

1 snatch balance

1 full snatch

Notes***

Only work up to a load you are comfortable lowering behind the neck. If this is super light due to mobility issues, stay light, do more reps and alternate each set with mobility drills.

Then:

rx:

AMRAP18

20 OHS 75/55

20 Pull-Ups

Rest 2 min

rx+:

AMRAP18

20 OHS 115/75

20 C2B Pull-Ups

Rest 2 min

Todays opener is Olympic weightlifting/barbell cycling. Last week we did the Bear Complex, which has elements of the clean and jerk, and today we are switching to a snatch complex. This complex requires a lot of shoulder mobility and confidence with the movements in order to go heavy. Beginners will stay light to moderate in weight to practice the technique, loosen the shoulders and be confident about the snatch balance. Athletes more experienced with the snatch and its variations will be able to work up to a heavier load and express their strength through the complex.

The WOD today is CrossFit interval training, meaning work/rest intervals like we do on the run/bike/row, but with CrossFit movements. The goal is to go all out on the 40 reps knowing you have 2 minutes to recover until you do it again! Pacing this workout will not give you the prescribed effect which is a super elevated heart rate followed by rest. This kind of training increases the bodies ability to recover quickly from strenuous exercise.

CrossFit Workout Of The Day 10/31/2017

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Work the circuit for in 25 min:

-Front Squats: work up to a 3rm

-10 Dumbbell Rows/Side

-10 Strict Single Leg Alternating TTB

Then:

Squat Clean “Elizabeth”

*this is the version that is on our leaderboard

**If athletes want a top 5, they must have a counter

21-15-9

Squat Cleans 135/95

Ring Dips

Beginners should do 30/20/10 Front Squats and Push-ups

The first part of todays workout is a strength circuit. We have not done heavy front squats in quite some time, as we have been focusing on back squats. We will be working up to a 3 rep max for the day to see where we are. If you are a beginner, we don’t want you to go too heavy, just to a moderate load focusing on full depth. If you are a more seasoned veteran, this is an assessment time to see where you are in your front squat! The dumbbell rows are a typical “bodybuilding” movement but are a fantastic accessory movement for CrossFit. They will help you improve on all things pulling such as pull-ups, muscle-ups, rope climbs, etc…, so don’t skimp on these. Grab a challenging weight and squeeeeeeezzeee your lats! Finally, a new movement for us is the strict single leg alternating toe-to-bar. These are our ab/core work for the day and will challenge you in different ways than regular toes to bar.

The WOD for today is the classic CrossFit benchmark, “Elizabeth”. We test the “Named” workouts only about 2-3 times per year, so make sure to show up, push hard and log your results in Zen Planner. This workout is a short and explosive couplet of squat cleans and ring dips. This is not meant to be paced. Push yourself and see what happens. Even if you hit a wall and fail some dips, its ok, you will never know your limit unless you push to them!