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December 2014

WOD for Wednesday, 12/31/14

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MetCon: AMRAP 17
5 C2B
10 Burpees
15 Wall Balls 20/14#
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Stability:
Long-Lever  RKC Plank: 5rnds 30:30
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More core stability and positioning is emphasized today with the long-lever RKC plank. It is important to train the body into a stable position by driving the pelvis in neutral or posterior tilt while managing lumbar extension and rib cage flare. We are placing them at the end of the workout to develop the strength after being pre-exhausted.

WOD for Tuesday, 12/30/14

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Strength: (8 mins)
3×10 (each leg) Bulgarian Split Squat (DB for load) *20” box
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MetCon: “Jack”
1000m Row
50 OHS 45/35#
30 Ring Rows (Rx is heels on 20” box, no kipping)
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I am adding a new strength exercise in to our programming, the Bulgarian Split Squat. It is similar to the lunge, a single leg extension exercise. Single leg exercises just like the single leg RDL can be great tools of assessment and correction if there is a noticeable difference in performance from one side to another. It is best to prioritize single leg stability before progressing the exercise and adding weight.

WOD for Monday, 12/29/14

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Stability: (8mins)
Single Arm Bottom’s Up KB Stability walk:
3x across the floor *alternate arms each time across
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MetCon:
“Fitz” – AMRAP 15
21 Pull-Ups
15 Hang Cleans 135/95″
9 HSPU’s *Scale w/ HR Push-ups
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The Single Arm Bottom’s Up KB Stability Walk is excellent for shoulder and rotator cuff strengthening. By placing the KB upside-down the musculature of the shoulder doesn’t simply hold the weight but must react to balance the load, a primary role of the rotator cuff.
Our conditioning portion of the workout is in celebration of our King of the Hill, Matt Fitzgerald. He wanted you to enjoy a few things he loves about CrossFit.

WOD for Saturday 12/27/14

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Alternating work w/ partner. Each partner completes each # of the ladder (i.e. My partner completes three 200m runs, then I complete three 200m runs).
For Time:
Ascending Ladder of
200m Run (1-4)
-then
Weighted Carry 50’ w/ plate (55/45#) (5-8) (across the floor and back = 50’)
-then
Burpee to plate (9-12)

WOD for Friday, 12/26/14

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MetCon:
In 5 minutes:
1k Row
-rest remainder of the time
*Record Time
In 5 minutes:
4Rounds of:
5 Pull-ups
10 Push Ups
15 Air Squats
-rest remainder of the time
*Record Time
In 5 minutes:
100 DUs
30 Wall Balls 20/14#
*Record Time
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Today is a conditioning workout with loads of variety. Instead of multiple AMRAPs (like Tuesday) we are doing multiple timed workouts. This should help you knock off your holiday rust.

WOD for Wednesday, 12/24/14

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“12 Days of CrossFit”
1 HSPU / Wall Climb
2 Pull Up
3 Deadlift 95/65#
4 Front Squat
5 Push-ups
6 Cleans
7  Push Jerk
8 Burpees
9 Thrusters
10 Sit-ups
11 Step Back Lunges (each leg)
12 Snatches
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This long workout has become a CrossFit tradition. Reps and rounds are performed just like the song “The 12 Days of Christmas” is sung. Each round you will add an exercise and its corresponding number of repetitions.

WOD for Tuesday, 12/23/14

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Strength: Pull-Ups
Advanced Week 6:

Re-Test: 3xME strict pull-ups

Beginner Week 6:
Perform as many Pull-ups as possible
*If you unable to to do a pull-up, re-test your pull-up ability with the band you tested in week 1.
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MetCon:
AMRAP 6
20 Goblet Stepback Lunge (1.5/1pd)
20 Alternating KB Clean (from floor)
-2mins
AMRAP 6
10 Ring Dips
10 Ring Rows *RX is heels on 20” Box
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Today is the day to re-test your pull-up strength. Compare your performance to Week 1 of our Beginner/ Advanced Pull-up Program. We hope it worked well for you and your new found strength. It will help in your workouts whether you are performing strict or kipping pull-ups.

WOD for Monday, 12/22/14

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Movement Prep:
1min Baby Squat
2xGreen Mile
20 Wall Squat
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Front Squat: (15mins)
Week 6:
5×3@90%
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MetCon:
“Tania”
5RFT: (cap 15)
30 DU’s
20 Wall Balls 20/14#
10 Box Jumps 24/20”
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Today we finish the Front Squat Strength Program and will start some new strength training programs in the New Year. We are very happy with everyone’s improvement in strength and their squat positions.  Our conditioning portion of today’s workout is in celebration of our Queen of the Hill, Tania! She enjoys double unders, wall balls and box jumps so I created a workout including just that. Enjoy and thank Tania!

WOD for Friday, 12/19/14

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Stability: (8mins)
Segmented Wall Climbs (6)
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MetCon: (Compare to 7/18/14)
Death by OverHead Squat (115/ 75#)
15 EMOTM
Penalty is Burpees (same # as OHS)
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Arch Hollow Rolls are a great test of rotational strength through our core. In this core dominant exercise you will be rolling from the hollow to hollow arch positions. When in the hollow arch (aka Superman) position remember to initiate the hold by flexing the glutes and extending the hips rather than extending the lumbar spine.
Our MetCon is going to test our Strength-Endurance and midline stability with the very difficult Overhead Squat. This is also going to show our athletes the great amount of mobility and stability required just to perform an overhead squat. Those who do not have those abilities will perform front squats until they get more time to develop adequate mobility.