Tuesday Workout: Clean and Jerk, OTM, More

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Gym entrance this weekend!

STRENGTH/WOD

In 10 Minutes, Work up to a heavy single in the following complex:

  • Power Clean + Hang Squat Clean + Front Squat + Jerk

Start around 60% of your 1RM C&J and build as able. Work up to something challenging for the day, but not a max.

Then, at 15:00 Mark:

Level 1

EMOM 8:

  • Burpee x 2-4
  • Slam Ball (20/15) x 5-7

Level 2

EMOM 8:

  • Lateral Bar Burpee x 4
  • Power Clean (135/95) x 5

*Goal should be no more than 40-45 seconds of work. If you can’t complete the work within the minute, skip the next minute and then continue as able, or scale reps/weight so that you are completing the work in around 40 seconds or less.  Two-footed takeoff and landing on bar burpees.  Weight on power clean should be something that you can do touch and go reps or quick singles.

GYM STRENGTH/ACCESSORY WORK

A. Tabata Abmat Sit-ups*

*Use abmat and butterfly leg position

B. 2 x Sets of Max Effort Barbell Wrist Curls (scale using Dumbbells)

Sit on ground, cross-legged, and rest forearms on legs or use bench/boxes. Allow barbell (unweighted) to roll out towards the end of the fingers slowly. Flex the wrists as if it was a regrip on the pull up bar. Perform as many as possible, and rest two minutes in between sets.

ANNOUNCEMENTS

  1. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!

Monday Workout: Filthy Fifty

Reminder: Due to ice on the roads, we are canceling the 6AM CrossFit Class.  All other classes are on a normal schedule.  Stay safe on the roads! Hope everyone got outside and enjoyed the snow this weekend!

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WOD

Level 1

For time:

  • 30 Box jumps (18/12)
  • 30 Ring Rows
  • 30 Russian Kettlebell swings (45# / 35#)
  • Walking Lunge 30 steps
  • 30 Knees to elbows
  • 30 Push press (45 pounds)
  • 30 Back extensions (sub good morning with empty bar)
  • 30 Wall ball shots (14/10 pound ball)
  • 30 Burpees
  • 30 Slam Balls

Level 2

“Filthy Fifty”

For time:

  • 50 Box Jump Step Down (24″ / 20″)
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings (45# / 35#)
  • Walking Lunge 50 steps
  • 50 Knees to Elbows
  • 50 Push Press (45 pounds)
  • 50 Back Extensions (sub 45# Good Mornings)
  • 50 Wall Balls (20# / 14#)
  • 50 Burpees
  • 50 Double Unders

Compare Here

Notes: For jumping pull-ups – from a standing position the distance from the bottom of the bar to the bottom of your chin should be at least 14 inches. For another reference, make sure that when reaching up make sure the pull-up bar crosses 1-2″ below your wrist (should be able to bend knees and still have a grip on the pull-up bar).

ANNOUNCEMENTS

  1. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!

 

 

Competition Class 1.24.2016

1) Snatch x2 every 90 seconds, start light and go as heavy as you’re able

2) 10 minutes to establish a snatch x1

3) AMRAP in 8 minutes:

  • 12 Russian KBS (70/53)
  • 12 Pistols
  • 12 Burpees

rest 4 minutes, then

AMRAP in 8 minutes:

  • 8 Box Jump (30″/24″)
  • 8 Deadlift (225/155)
  • 8 HSPU

Friday Workout: Class Updates, OPT Tester, “Goat” Work

Right now all morning classes are on as normal (6am, 7am “Burn”, and 8am).  Evening classes are canceled today (445/545PM, 545PM Gym).  Expect cancelations this weekend with the possibility for open gym time on Saturday or Sunday depending on the condition of the roads.  For up-to-date information regarding class schedule changes, please stay tuned to our Facebook page (you don’t need FB to view our page – we also have a live feed plug-in on the right sidebar of our website). We will also update our class schedule online on our Front Desk site.  Things could change quickly, and be safe on the roads!

WOD

OPT Tester

For Time:

  • 250m Row
  • 15 Kettlebell Swings (70/53)
  • 25 Burpees
  • 15 Kettlebell Swings (70/53)
  • 250m Row

Notes: Scale weight as needed on kettlebell swings, but goal should be unbroken the whole way through if possible.  Don’t hold anything back. Go for it on this one and push yourself.  Compare HERE.  We will run this in multiple heats if necessary due to number of rowers.

POST-WOD: Spend time remaining in class to work on a “goat” movement or do mobility.  Or, if you didn’t get a chance to come in due to the snow, enjoy it and get outside!  A “goat” in CrossFit is a movement that you would generally avoid or consider a weakness compared to other movements.  If you struggle with Overhead Squats, for example, you might spend some time doing focused mobility work and working with the empty bar until you’ve achieved a better position than when you started.

 

Thursday Workout: Snow is Coming, 5 Sets, Gym Strength Work

There’s some snow in the forecast, which means we might need to cancel some classes this Friday/Saturday if the roads are sketchy or our trainers are not able to make it in to open up the gym.  For up-to-date information regarding class schedule changes, please stay tuned to our Facebook page. We will also update our class schedule online on our Front Desk site.  For now, all classes are on as normal, and don’t forget we have our gymnastics skills class this Friday (Jan 22) at 5:45PM!

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WOD

Level 1

In 2 Minutes Complete the Following for 4 Total Sets:

  • Kettlebell Front Rack Lunge x 10 (5/side)
  • AMRAP Double Under Attempts or Singles in Remaining Time
  • Rest 1 Minute

Level 2

In 2 Minutes Complete the Following for 5 Total Sets:

  • Overhead Barbell Lunge (95/65) x 12 (6/side)
  • AMRAP Double Unders in Remaining Time
  • Rest 1 Minute

Notes: Record total number of double unders each set.  Consider subbing Kettlebell OH lunges, or doing heavier FR Lunge if necessary.

Gymnastics Strength/Skill Work

Part 1:

In 10 Minutes (roughly on the minute, 5 attempts per person)

  • 1x hand stand wall walk + 20-30 seconds free standing hand stand attempt

Notes: Each person will have a partner spotting. Focus on form and quality handstand balance (legs and feet together).  Switch with partner after each attempt.

Level 1 Option

Dumbbell in each hand (heavy weight) overhead hold for 30-40 seconds (5 Sets)

Notes: Ensure lower back is straight, weight is locked out overhead

Part 2:

  • Tabata push-ups*

*Notes: These should be slow, full range of motion push-ups touching chest to ground and locking out at top (not going for overall reps or score, but consistent reps each 20 second block).  Can only rest during 20 second block in top of push-up position.  Scale to knee push-ups or hands elevated on box push-ups

Wednesday Workout: MU/PU Work, 3 Rounds

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STRENGTH

3 Sets: Max Rep Muscle Ups, rest 2-3 minutes between sets

Or, 3 Sets: Chest to Bar Pull-up x 10-15 reps (unbroken set), rest 2-3 minutes

Or, OTM 8: Pull-up or scaled variation (strict) x 3-5 reps

*Choose appropriate variation and work for about 10 minutes on pulling strength or efficiency. Do muscle ups if you have 5+ reps.  If doing OTM work, choose challenging rep range that you can consistently hit each time (i.e. should not be going to failure on any set during OTM work).

WOD

Level 1

3 Rounds for Time:

  • Row x 20 Cals
  • Deadlift (75/45) x 15
  • Hang Power Clean x 10
  • Shoulder to Overhead x 5

Level 2

3 Rounds for Time:

  • Row x 25 Cals
  • Deadlift (135/95) x 20
  • Hang Power Clean x 15
  • Shoulder to Overhead x 10

18 Minute Cap. Scale weight or reps appropriately

Tuesday Workout: OTM, Short AMRAP, Core Work

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WOD

Level 1

Every 2 Minutes for 5 Sets:

  • V-up x 8-10
  • Alternating Dumbbell Snatch x 8-10

Then, 5-10 Minutes after:

AMRAP 6:

  • Row x 150m
  • Dumbbell Hang Clean Thruster x 10

Level 2

Every 2 Minutes for 5 Sets:

  • Toe to Bar x 10
  • Alternating Dumbbell Snatch (55/35) x 10 (5/side)

Then, 5-10 Minutes after:

AMRAP 6:

  • Row x 150m
  • Squat Clean Thruster (115/85) x 10

Notes: Each set should be unbroken on the toes to bar if possible. Alternate arms on Db snatch – goal should be to complete the work within a minute each time.  Go for touch and go on squat clean thrusters if possible.

Gymnastics Strength/Core Work

8 rounds on the 30 second:

  • 15 seconds L sit hold (tuck hold for level 1)
  • 15 seconds rest

*Work hard for all 15 seconds, if you have to come down and reset do so

Notes: Use parallettes or boxes (if on a box, thumbs are forward and middle fingers are to the sides)

 

Monday Workout: Fight Gone Bad

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Monday WOD: Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

  • Wall-ball, 10 ft target (Reps, 20# / 14#)
  • Deadlift high-pull (Reps, 75#/55#)
  • Box jump step down (Reps, 24″/20″)
  • Push-press (Reps, 75#/55#)
  • Row (Calories)

Notes: Level 1 is 2 Rounds of this workout.  Use a kettlebell for deadlift high-pull if necessary, and scale movements and weight appropriately.

Compare to Here

Post-WOD: Spend time loosening up (static stretching or mobility work)

Friday Workout: Diane

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Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Friday WOD

SKILL WORK

Spend ~10 Minutes on HS Skills (i.e. HS walks, holds against wall or freestanding, proper position on box, etc.)

WOD Prep

Take 3-4 sets to build to DL in sets of 4-6 reps to dial in technique

WOD

Level 1

15-12-9 reps of each for time:

  • Deadlift (135/95#)
  • Feet-on-Box Push-up

Level 2

“Diane”

21-15-9 reps of each for time:

  • Deadlift (225/135#)
  • Handstand Push-up

Compare here

 

Thursday Workout: Power Snatch/T2B, Gym Strength/Core Work

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Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Thursday WOD

WOD

AMRAP 8 (see scaling options below):

  • 15 Snatches (95/65)
  • 15 Toes to Bar
  • 12 Snatches
  • 12 Toes to Bar
  • 9 Snatches
  • 9 Toes to Bar
  • 6 Snatches
  • 6 Toes to Bar
  • 3 Snatches
  • 3 Toes to Bar
  • 6 Snatches
  • 6 Toes to Bar
  • 9 Snatches
  • 9 Toes to Bar
  • 12 Snatches
  • 12 Toes to Bar
  • 15 Snatches
  • 15 Toes to Bar
  • 12 Snatches
  • 12 Toes to Bar
  • …and so on

Notes:  Continue to follow the descending/ascending pattern until time expires.  Snatches can be power snatch (does not have to be full squat).  This was a challenge workout for the 2014 Lurong Paleo Challenge. Compare Here

  • Level 3 – 95#/65# Snatches and Toes to Bar
  • Level 2 – 75#/55# Snatches and Knees to 90
  • Level 1 – 45#/35# Snatches and Abmat Sit Ups

Gymnastics Strength/Core Work

Accumulate 10:00 of work on:

  • 20 Hollow Rocks
  • 20 Superman Rocks
  • 10 Broad Jumps (based on space try 5 in a row, turn and repeat, hit the bottom or near bottom of the squat and explode out of the hole)

*Continue cycling through this within a 10 minute period.  Go for quality and rest when needed.