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10/21/2017

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Strength
Front squat
3 – 65%
3 – 75%
3 – 85%

**Perform 3 box jumps (NFT) after each set.


Workout

For time
50 Cal Row
50 Toes 2 Bar
50 Air Squats

**Simple, right? Three movements, another triplet. What could be so hard? Those toes to bar. Grinder. Let’s first look at the air squat, the easiest of the three movements here. Hit your depth – hips below the crease of the knee – and stand up all the way. Hold a PVC pipe by your side and that’s what you should look like – no bend in the knees, hips, or upper back. Just stand up tall. Simple. For the row, think back to last Friday’s rowing workout. Don’t just grip and rip… get into a rhythm. Legs, body, arms… then arms, body legs. Review the video in the post. Whatever your 500m time was, assuming you went all out/balls to the wall, try to maintain a pace about 10 seconds slower than that. For example, I did it at open gym at 75% effort and finished in 2:00, so I would try to hold a 500m/avg of no less than 2:05 here.

The hard part will be those 50 toes to bar. If you grip and rip on the rower, your arms are going to be shot for the toes to bar. Talk with the coaches about scaling, but here are some options. Here’s another great video that talks about the importance of engaging the lats, which is why we have you doing scap pull ups. See.. sometimes your coaches know what they’re talking about! So when doing your toes to bar, don’t just ‘grip and rip’ your way through them.. grind them out. Yes, you might have to break them up into sets of 10, then 7, and 5s.. then 2s. But you’ll see the benefits in the long run with a better grip and stronger core, and not just a fast finish time.

10/20/2017

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Strength/Skill/Technique
Snatch pull + Hang power snatch + Overhead squat
1-1-1-1-1-1

Workout
3 Rounds
3 Min AMRAP
50 Double unders
Max Power Snatch
-Rest 1 Min-

Rd 1: 135/95
Rd 2: 115/75
Rd 3: 95/65

**We’re looking for max power snatch reps here, but I don’t want you to get caught up on the number of double unders or the weight of the snatches. First off, for strength – watch the videos. You’ll see how all three movements are linked together, preparing you for the power snatches in the workout. The ‘snatch pull’ looks basic – and it is! – but it’s definitely not *easy*. So don’t confuse it as so and rush through it. Maintaining good body position here and really driving your feet into the ground, timing that explosive hip extension, is crucial to the snatch. Carry that hip extension over the the hang power snatch and use it to work on you foot position – moving them from under hips to your squatting/landing position. This will set you up for the overhead squat.

Going back to the double unders, I try to encourage doing half the number of reps or including a time cut for those who don’t have 50 double unders. For this workout, try 25 or even 10 double unders (if you’re doing 1-5 singles between reps) or 1 minute of work. For the snatches, make sure you’re doing three different weights and not using the same weight for all 3 rounds.. scale to something that’s heavy/medium/light for you.

10/19/2017

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Workout
4 RFT
400m run
40 American KB Swings (70/53)
20 Pull ups

**This is going to be a grinder. Heavy and high swings and pull ups. The run will be your rest, but you want to keep moving. Try to get the weight as high as possible as form allows. Just don’t look like this..

Think about spinal alignment and being straight up and down. Maybe that means breaking up the swings as 20/20 and saving what you can of your grip for the pull ups.

This is one of those workouts where you put your head down and keep going. You don’t need to mark off reps our rounds. Just keep moving one step at a time, one swing at a time, one pull up at a time.

10/18/2017

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Strength
Deadlift
6 – 65%
6 – 75%
4 – 80%
4 – 85%
2 – 90%

Workout
15-12-9
Power Clean (115/75)
Thrusters

**Deadlift weight is going to be heavy. That’s a given. I’d love to see everyone doing dead stop deadlifts (scroll down to the ‘deadlift’ portion with video) as well as sticking with a double overhand grip through the 80% set. Remember what I said yesterday about the carryover from one movement to another? Think farmer’s carry, high rep KB swings, or even pull ups. Grip strength got you down? Let’s work on it now.

For the workout, everyone should finish under 12 minutes. This is a sprint, but hit full ROM especially on the thrusters – depth and bar overhead in line with ears, shoulders, hips and ankles. I’d love to see a few times under 8 minutes.

10/17/2017

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Strength
Bench press
5 – 65%
5 – 75%
5 – 85%
** Each set is followed by a set of 2-DB rows, reps of 5-8 w/ hold at peak contraction

Workout
12 Min AMRAP
2 Wall walks
10 Box Jumps (24/20)
20 KB Snatch (53/35)

**So the ‘wall walks’ might be a new movement to some. For others they might be pretty easy. And for most, something you just try to get through. I want to focus on that first and third group as this movement shouldn’t be something you’re afraid of, and instead see how it can translate to improvements elsewhere. I like to have movements in the workout complement what we do for strength, and here we have the wall walk and the KB snatch that will both test the chest and shoulders in different ways after the bench press. If your bench press is week, how many push ups can you do? If your strict press max isn’t moving, how often do you get inverted and support your body weight overhead? So take some time on these, and get as close to the wall as you feel comfortable. Check out the video linked above and make sure you’re walking toward and away from the wall.. not just the former then sliding down.

Also, I know people talk about owwie wrists when doing KB snatches and always wearing wrist wraps for them. Using wraps as a crutch is just covering up a problem, it’s not going to solve the fact that you’re still doing the movement incorrectly and allowing the bell to slam onto your wrist.. you just can’t feel it as much when it’s wrapped. Check out this article about common faults with kettlebells. Check out the video of the snatch and pay attention to the speed and aggression of the hip extension as well as the aggression and timing of the hand through the handle of the KB. It should feel smooth, almost hypnotic, when you get into a good rhythm.

10/16/2017

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Strength
Back squat
8 @ 65%
6 @ 75%
2 x 4 @ 85%
2 @ 90%

Workout
7 Rounds for time
10 Wall Balls (20/14)
10 Pushups
10 D-Balls to Shoulder (100/60)

**Here we go.. first time doing wall balls since ‘Karen’ back on Oct 4th so hopefully you haven’t been scarred for life. Weight will be *much* lighter than what you use for back squat, yes there is volume with 7 rounds, but you should be able to do those 10 reps unbroken. Reps for all three movements are doable, so don’t get hung up on anything. That doesn’t mean scale ROM on the push ups – shorting the press up or not getting chest to deck) – or letting your form go to shit with your hips dropping or elbows flaring out. Dballs make a return this week, and that’s total reps. Looking for this to take around 15 minutes.

10/15/2017

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“Loredo”

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunges, total steps
400m run

**U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

10/14/2017

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Workout
The Triple G Chipper (2017 Games)
100 Pullups
80 Sit Ups
60 Pistols – alternating Legs
40 Cal Row
20 Push Press (70/53 – KB, alt arms every 5 reps, total reps)

**As I alluded to in the weekly teaser post, this workout basically defines CrossFit as it is a workout from the CrossFit Games this past summer, and is designed for the top echelon athletes of this sport. So we encourage you to scale the movements to make it doable, showing you that all workouts are scaleable. But chippers like this should challenge your ability to keep movement tight over high reps and long time. The Games athletes had 15 minutes to complete the workout, but we’re not putting a cap on it. Just keep that time in mind and see if you can get under 15 minutes.

10/13/2017

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Strength
Front squat 1RM


Workout

Row 1000m
Row 500m
Row 250m
Row 10 Cals (Race someone)

Rest as needed between rounds. Treat each as its own race.

**I’m super stoked about this workout. Baseline times should be 4 min, 2 min, 1 min, and 20 seconds. If time permits, you can get a second attempt on the 500, 250, and 10 cal rows. Time your starts with a buddy and race each other. But be sure to REST between attempts and get your HR down so you can go full steam each time. My classes know I’m a stickler for technique, so clean it up in the warm up and don’t let it go to shit even when you’re at max effort.

10/12/2017

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Strength/Skill/Technique
Power clean + Hang squat clean + Jerk
1-1-1-1-1-1


Workout

6 Min AMRAP
3 Deadlifts (185/135)
2 Power Cleans

This is a complex – so 1 rep = 1 round unbroken

**I’m going to paraphrase a saying..
Q – “What do you do for exercise?”
A – “I lift weights.”
Q – “What do you do for cardio?”
A – “I lift weights faster.”

This should be considered a heavy day. Go heavy as form allows in both strength and the workout. And ‘unbroken’ means you keep your hands on the bar and you keep the bar moving for all five reps. MAYBE a 1 sec pause when the bar is on the ground. Miss that second power clean? Start the round over. And these are solid power cleans, too, abut 85-90% of your 1RM if you can manage without your feet jumping out like a star fish. Drop down! My thought on this is to complete a round every 30 sec or every 45 sec. The latter should give you a little more time to recover so you have zero misses.