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11/12/2017

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“Blake”
4 RFT
100ft Walking lunge w plate OH (45/25)
30 Box jump (24/20)
20 Wall ball (20/14)
10 Handstand push-ups

**U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

11/11/2017

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Strength
Deadlift
5 – 70%
3 – 80%
3 – 85%
3 – 90%
2 – 95%

Workout
“Armistice”
11 min AMRAP
11 Power Cleans (135/95)
11 Burpees Over the Bar
19 Deadlifts (135/95)
18 Pull-Ups

**Same advice I’ve given on the deadlifts – deadstop in the strength. I’ll also challenge you to stay with a double overhand grip until the set of 90%. Hook grip before resorting to the mix grip.

However, when it comes to the workout, fair game to touch-and-go here on the deadlifts and the power cleans. This is a short workout, so you should be able to bust through those barbell movements. Fair warning that this is a lot of up-and-down, hinging at the hips, so there’s a chance the low backs could feel this. But if you’re properly bracing, and getting a good first pull^ from the ground for both barbell movements, you should be fine.

^The first pull is that part of the pull starting from the floor and lasting until the bar reaches knee height, give or take. Maintain a neutral back angle – shoulders slightly in front of bar and above hips with hips above knees – and have hips and shoulders rise at the same rate so there is no change in this angle from ground to knee. What can cause low back pain here is when your legs are straight (butt in the air) so there is no knee extension, only hinging from the hips. Another cause is having a good starting position, but then shooting your butt up first (aka ‘stripping’), then ripping the bar off the ground. Again, low back doing the work. Pair this multiple times with burpees and you’ll be hurting.

^Long explanation of the first pull in snatch and clean and jerk, but a good read.

11/10/2017

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Strength
Bench press
5 – 75%
3 – 80%
3 – 85%
1+ 95%


Workout

4 RFT
8 Hang squat cleans
8 Jerks
2 Wall walks

Rx – 135/95
Rx++ if you can hold onto the bar for all HSC and Jerks every round.

**For the last set of bench press at 95%, try for as many reps as possible. The workout is going to be on the heavy side, but it’s also going to challenge your gymnastics skills and ability to control your heart rate and breathing while inverted. Don’t scale the cleans and jerks, too much if you know it’s a weight you can’t do. You’ll have a decision to make if one of those movements is a limiter for you. For me, it’s the jerks – anything overhead, really, with the exception of KB stuff (mah jam!) – so I’d do this at 80 or 85#, which would still be a challenging weight for me. I love HSC, so I could do those all day, but I’d do them as reps of 7/1, get in a little bit of rest before that 8th rep and carry it over to the first jerk. If this weight is easy for you, I challenge you to hold onto the bar for all 16 reps each round.

11/9/2017

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Strength
Back squats
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 80%

Workout
Complete 4 rounds of
In 2 minutes
30 sec max bike/cal
Max DBall shoulders (100/60) in time remaining
Rest 1 min

**Back squats are 5-5-5-5-5 with increasing percentages. Still get in a good warm up as there is a decent amount of volume here.

The workout doesn’t have any squatting in it, but it’s going to be tough.. challenging.. you name it. Your heart rate is going to be through the roof when you get off the bike, but I still want you to work the entire time remaining. Don’t just try to match the number from the previous round, I challenge you to do *ONE* more each time. This is also a good time to try the Rx weight ball if you’re not there yet.

11/8/2017

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Workout
Complete as many rounds as possible in 20 minutes of:
5 Thrusters (95/65)
7 Hang Power clean (95/65)
10 Sumo Deadlift High-pull (95/65)

**Reaching into the archives for an old CrossFit mainsite workout. This is one that has been programmed SEVEN TIMES since 2008. How cool is that?? This is a great way to track your progress over the years. We do this with the Girl WODs.

I’ll answer one burning question right away – yes, you have to use the same weight for all three movements.

Here’s an “easy” way to attack this. First off, there’s no easy way. Second, treat it as an EMOM or go every 75 seconds (1:15) and build in rest. 20 minutes is a LONG time, so don’t blow your wad in the first 3 minutes and be too gassed to move with purpose the last 5 minutes. Every rep, every second of rest, every sip of water, every approach to the bar, every inhale and exhale should be done with purpose to keep you continuously moving for 20 minutes.

I expect everyone to get at least 10 rounds.

Challenge accepted??
Prove me right, y’all!

11/7/2017

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Strength
Front squat
3 – 70%
3 – 75%
3 – 80%
3 – 90%

Workout
For 10 min
15 sec Active hold bottom of squat w/ KB
15 sec Jumping air squats (no KB)
15 sec Power KB Swings
15 sec Rest
Rx-53/35

**As mentioned with the push jerks from yesterday, there should be a pause at the top of each front squat to breathe, brace, then descend. Really strive to stay as upright as possible and get those elbows pointing at the wall the ENTIRE time.

For the workout, I’m throwing in an isometric hold at the bottom of the squat – sometimes called sitting in your ‘paleo chair’. This movement, or rather, this position, can be challenging to some and can expose some limitations in ankle range of motion, pinchy hip flexors (everything feels tight where you fold at the hip?), or even core tension (hard to stand up from this position without folding over?) This is a deceiving movement and workout.

The swings here are a slight variation on Russian swings as you aggressively throw the KB between your legs – or as I like to say, try to ‘hit yourself in the taint’ – and just go wrist deep down and in. Aggressively STAND UP, and when the KB reaches parallel, throw that bad boy back down. No need to go heavier than Rx as you’ll get quite the anaerobic workout at the weight listed if done correctly.

11/6/2017

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Strength
Push jerk
3-3-3-3-3


Workout

4 RFT
10 Dbl KB Floor press – 53/35
20 Sit up
10 Strict HSPU

**Okay, starting off the week with nothing *too* complicated. First glance and this doesn’t scare you too much, right?

Push jerks for strength, I’d like to see the 3s done as 1-1-1.. make sense? To better explain it, for anytime we do strength, I’d like to see the movements done under control and with purpose. Hence, with the deadlifts I’ve been stating to do them as ‘deadstop’ where you pause briefly with the bar on the ground before picking it up again. Don’t treat it like a metcon and rush through all 3 reps as quickly as possible. Pause at the second dip when you catch the bar with elbows locked out, stand, then bring the bar down to the rack position and get set for your second and then third rep.

For the workout, hopefully your core has recovered from last week and is ready for 80 more sit ups. But the focus here is on the two pressing movements. We haven’t done floor presses in awhile, but the handstand push ups come up every other week or so. Prepare to see them again next week, too. (*spoiler, girl WOD). As with some pull ups last week, we’re slowing things down a touch and making them strict. Working on some weaknesses. For those who scale to knees or pike position on a box, key thing here is ELBOW POSITION.

Facing the box. Lemme repeat.. FACING. THE. BOX.
Where shouldn’t they be pointing? Out to the side, right.. You should be able to see them when your head is touching the ground (not in line with your hands) as they FACE THE BOX.

Do I need to say it again?^^

A good way to practice this is.. oh, with floor presses. Your elbows will be at about a 45 deg angle – not completely tucked into the body, but not flared out to the side parallel to your shoulders. Carry that position over to how you scale your HSPU. If you CANNOT maintain this position for however you are scaling your HSPU, scale down further – knees on stacked plates, downward facing dog position. Don’t learn a movement with poor/incorrect technique or it will take twice as long to unlearn it. #science #justaguess #maybe3x

^^Yeah, probably

11/5/2017

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“Jared”
Four rounds of:
Run 800 meters
40 Pull-ups
70 Push-ups

**U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

11/4/2017

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Workout
For time:
60 Single-leg squats, alternating
50 Wall-ball shots (20/14#)
40 Box jumps (24/20″)
30 Deadlifts
20 Power cleans
10 Front squats

Rx- 185/135#

*These Saturday workouts aren’t for the faint of heart! Throwing in a few CF Mainsite workouts from time to time, which gives you a chance to compare yourself to more than those in the gym with you. And you can see how others scaled the workout. All I have to say for this one is Godspeed.. and scale appropriately.

11/3/2017

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Strength
Deadlift
6 – 70%
6 – 80%
3 – 90%
2 – 95%

Workout
4 Rounds for time
20/15 Bike Cals
15 Overhead squats (95/65)
10 Strict C2B Pull ups

**I’d like to think of this as a ‘work on your weaknesses’ day. For deadlifts, get out of the habit of bouncing the plates off the ground. Deadstop deadlifts –> control the bar down, breathe, keep hands on the bar and reset, pick it up again, repeat. On the bike, men should be hitting a minimum of 300 watts, and the ladies a minimum of 200. Can’t do it? It looks like we found a weakness.. time to work on it. Overhead squats at this weight and reps, which is the same for the Girl benchmark WOD “Nancy” *cough, coming up in December, cough*), so you should be able to do them all unbroken.

Here’s the crotch kicker.. strict chest to bar pull ups. How many strict pull ups do you have? Oh you only kip? Looks like we found another weakness for you to work on. Pull ups listed in warm ups? Looks like you’re doing them strict the rest of the year. No pull ups? We can do toe assisted pull ups.