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10/11/2017

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Workout
5 RFT
20 KB Swings (53/35)
20 Single KB Clean and Jerks (20 total – switch arms every 5 reps)
400m run

**This is a doozy. This is a long workout, so stay focused and keep moving. Take it one round at a time. KB weight should allow for the swings to be completed with large sets and even unbroken in early rounds. What will be challenging here is that it’s a very hip dominate workout, being a primary mover for all three movements. To help you save your hips a little by using your hamstrings and glutes, think about pulling your heel up to your butt vs driving your knee up or swinging your leg forward during the run. In a standing position, your legs should look like the number 4. Try a few reps in place 5R, 5L. To turn this into running, lean forward and get both legs moving.

10/10/2017

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Strength
Deadlift
8 – 65%
6 – 75%
4 – 80%
4 – 85%

Workout
12 Min AMRAP
5 Handstand push ups (HSPU)
10 Toes to bar (T2B)
15 DBL KB DL (70/53)
20 Air Squats

**This might look a bit like Cindy – but we’ve spiced it up for you a bit. This should test your gymnastic abilities just as much as your conditioning. The key to success will be to stay focused and move well. Reps on the handstand push ups and T2B are low, but if you need to scale the movement, be it the handstand push ups, or the toes to bar, still make it something that’s challenging for you, not just something that allows you to ‘get through it’. As always, talk with your coach and find what works best for you.

10/9/2017

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

Workout
9-15-21
Thrusters (95/65)
Bar Facing Burpees

**This is designed to be fast and deliver a metabolic punch. Scale the thruster weight if RX will prevent you from going unbroken. Careful going out of the gate *too* fast on this, but also avoid settling in at a comfortable pace. This shouldn’t be comfortable. If you have a metallic taste in your mouth afterwards and you have yet to drink a FitAid, then you did it correctly.

10/8/2017

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“Josh”
For time.
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

**U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

10/7/2017

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Strength
Back squats
8 – 65%
6 – 75%
4 – 80%
4 – 85%


Workout

3 RFT
5 Dips
10 Burpees
Run 400m

*This is a ‘see how fast you can go’ workout. With that said, don’t short change yourself on range of motion (ROM) on the dips – shoulders below elbows at the bottom and full extension of arms at the top – or on the burpees by keeping the hips closed aka ‘bent over’ instead of standing up all the way. No creeper burpees.

10/6/2017

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Workout

10 2-min Rounds of

Row 25 Cals
Max Jerks (225/155)

**Okay, so this is how it’s going down.. This workout should be challenging two ways – with a high heart rate and a heavy overhead movement. Nothing terribly new, right? Be sure to establish a good lockout position and breathe at the top before cycling the bar back down to the rack position for another rep. Lockout position is ankles, hips, shoulders in alignment and elbows locked out before the bar comes down. Coaches loooove to no rep for no lockout.

Everyone is rowing here.. no bike sub.. sooo.. you’re welcome(?) I guess.. Anyways, timing wise look to hit those calories in 1-1:20. It might take a couple rounds to figure that out, but you’ve got 10 rounds, so get that done in 2-3. As for the weight for the jerks, we’re looking for 3-5.. let me rephrase that.. 5-3, reading it this way I want you to try to hit a higher number at least the first 5 rounds. Don’t let things go to shit after that – hold on! Fight through those last few rounds. Try to get your breathing under control from the erg to your bar, get into a rhythm with your set up and execution of each rep. Anyone can pick up a bar and drop it, but I’m more impressed by those who can control it to the rack position and cycle the reps. Try it even if it means scaling the weight.

EDIT: I was going to change what I initially wrote, but I’m going to leave it and add to the end. Reason being, after coaching the first three classes and getting feedback from the members, I wanted to include a few more tips.

First off, this is a variation of the CF Mainsite workout from Sept 9th. Check this link for results and to see how people around the world tackled it.
Second, if you’re on Instagram, I highly recommend following CrossFit Training as they post ways to scale the mainsite WOD. We do our own programming at Old City, however, this will give you a chance to see how movements and workouts are scaled by weight, reps, and rounds/time.
As mentioned in the weekly teaser post, rowing is a skill. Here’s a good video about rowing technique on the erg.

Back to this workout – rowing 25 calories and putting that much weight overhead is going to be tough. Scale early and maintain. I mentioned ~5 reps, but that doesn’t mean you HAVE to do 5 and stop and watch 15 more seconds tick off the clock. If that’s happening, you probably don’t have enough weight on the bar. 5 reps is a suggestion. So is 3. So is 2. The priority is the heavy jerks. The purpose of the rowing is to jack up your HR to perform a heavy load under pressure. You might have that feeling in your chest similar to walking with 2-KBs in the rack position.. Hard to catch your breath? Then you’re at the correct weight/calories.

And lastly, I enjoy embedding links and making them stand out. I hope to look at the analytics on this page later and see the number of hits through the roof!

10/5/2017

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Strength
Bulgarian split squats
4 x 7 (leg)
*After each leg, do 5 box jumps at 30/24

*Rest at least 30 sec before resuming BSS

Workout
For time
Bike 15/10 Cals
Farmers Carry 100m (53/35)
Bike 15/10 Cals
Front Rack Carry 100m (53/35)
Bike 15/10 Cals
Farmers Carry 100M (53/35)

**For the strength, take your time transitioning from the split squats to the jumps. I’m looking for explosive jumps. So if the height is too aggressive, drop it down. This is also a chance to get used to jumping onto a higher box without the rush of a workout. Even if that means adding a 10,1, or 25# plate you get you up a *touch* more, then do it.

The workout should be a good recovery from Karen the day before. Hammer the bike and keep an eye on your watts, staying consistent each round. And the carries are shorter than what we did the previous week, so try to go heavier than you did that day.

10/4/2017

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Strength/Skill/Technique
Power snatch + Overhead squat + Snatch balance
1-1-1-1-1-1


Workout
“Karen”

For time
150 Wall Balls – (20/14)

12 Min Time Cap

*Compare to 1/10/17

**First off, if you’re unsure on how to do the movements for strength, watch the videos. The workout reads like this – do one rep of each movement. You’ll do that a total of 6 times, possibly increasing the weight each round so long as form and technique allows. Take your time with each movement, take one or two breaths between each movement. They should be crisp and sharp. For those who know their snatch 1RM, try to build up to 70-80% of that number.

“Karen” is a girl benchmark workout. Men – hit the top line, ladies – hit the lower line. If that means scale the weight of the ball, scale the weight of the ball. There are 2 standards to this movement – crease of hip below the knee, and hit the wall above the mark. Anytime the ball touches the ground, you must squat before throwing it towards the mark on the wall. Key thing here is to get a HUGH chuck of reps completed out of the gate – 30-50 if you can. Then stick to 10-15 from there until the end. Manage the rest. The pain won’t last forever. This is a gut check workout. How deep can you dig??

10/3/2017

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Skill Assessment
Max distance broad jump
3 attempts

Workout
7 Min AMRAP
5 Hang Power Snatch (135/95)
3 Overhead Squats
10 Pull Ups

**Okay, so I just realized I didn’t write anything for today. Oops. Here’s what you can do in the later classes – go heavy. Last week we did a lot of snatch as 115/75 in Monday’s chipper and in heavy “Randy” on Friday. If you can’t do Rx today, this should still be heavier than what you used for those workouts. Also, by the 2nd or 3rd round, you should be breaking up the reps for the HPS and not going right into the OHS. Either 3/2 or 4/1 and then hang on for the OHS. Try to avoid doing more snatches than necessary.

10/2/2017

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Strength
Deadlift
8 – 65%
6 – 70%
4 – 75%
4 – 80%


Workout

12 Min AMRAP
20 Sit ups (Unweighted)
10 DB Dead Lifts (50/35)
10 Pushups (hands on DBs)
5 DB Hang Power Clean
5 DB Front Squats

**Okay, first off, this is our first deadlift workout since testing our 1RM a few weeks ago. Adjust your weights accordingly.

Second, we’ve got us a dumbbell workout to kick off the week. Coach Glassman talks about how underutilized dumbbells are, and then the CrossFit Open this year featured dumbbell exclusive workouts. We weren’t surprised as they are a staple in our programming – mixing them in with barbell and kettlebell work on a weekly basis. Don’t let this workout fool you when you see such low reps on some of the movements – we want to keep you moving. But I want you to focus on those sit ups. We’ve noticed people are just.. well, slow with sit ups. I like to ‘kip’ them and use my arms to help pull myself up. Check out this video. So think about pulling yourself up on an exhale until your shoulders just pass your hips, and inhaling as you push yourself back until your shoulders are touching the ground.