Monthly Archives

March 2015

WOD for Wednesday, 4/1/15

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Overhead Press Warm-up:
3rnds of:
10 “no money”  palms down
10 “no money” palms up
3 “clapping penguin” palms facing each other
3 “clapping penguin” palms facing away
-then
10 “Side Lying Windmill” each side
____
Strength: Overhead Press
15 minutes to establish 1RM
____
MetCon:
AMRAP 14
50 DU’s
20 KB Clean and Jerk (2/1.5) *alternating from the floor

WOD for Monday, 3/30/15

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Squat Warm-up:
1min Baby Squat
2xGreen Mile
20 Wall Squat
____
Strength: Back Squat
18 minutes to establish 1RM
____
MetCon:
For Time: (Cap 12) *moderate/generous
50 Overhead Squats 95/65# *Front squats are a scaling option
50 Burpees

Strategy for 15.5

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Rowing Tips for 15.5

Hi Athletes,

This Coach Ryan here with some tips to get you ready for 15.5 and maintaining an efficient stroke on the rower.

Set-Up

I would recommend utilizing a slightly higher damper setting than what you would normally row with.  A higher damper setting will allow us more calorie credit per pull.  Don’t set the damper setting so high however that the flywheel stops completely between strokes.  This will dramatically decrease your ability to generate strong, powerful strokes.

Stroke Rate/Drive/Pacing
Each time that you get on the rower, it is beneficial to get a sprint start with 3-4 shortened pulls (think like a 3 position clean). The sprint start will help get the flywheel up and running and allow you to begin accumulating calories more quickly than a traditional start.

Calorie accumulation is based on wattage (power) output, and in order maintain a high wattage output you must maintain strong and powerful pulls.  Just remember that strong pulls are not the same as fast pulls.  The drive should be fast and powerful, but the recovery should be relaxed and slow.  Think about each stroke when rowing for calories as a maximal lift, where the recovery phase is the time needed to recovery between lifting efforts.  A slow and controlled stroke will also allow you to control your heart rate, and will mitigate the risk of overly taxing yourself metabolically.
15.5 Specific Tips
The key to this workout is to stay relaxed on the rower and to be extremely efficient on the thrusters.  Thrusters are a unique movement in that they have the capacity to simultaneously draw on your muscular and metabolic endurance, so it might behoove you to break up the sets of thrusters early in order to avoid going to failure in either of those domains.  On the row, focus on strong pulls and slow recoveries, and be sure to be efficient in your transitions in and out of the rower.

WORKOUT 15.5

Rx

27-21-15-9 reps for time of:

Row (calories)
Thrusters 95/65

Scaled

27-21-15-9 reps for time of:

Row (calories)
Thrusters 65/45

 

Good Luck!

WOD for Saturday 3/28/15

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For Time: in partners…
200 Overhead walking Lunges w/ Plate 45/35#
-5 Burpee to Plate EMOTM for partner with Plate
(*Partners decide when to alternate)
-then
Descending Ladder (10-1) of Wall Balls
(*Both Partners perform each of the sets)

WOD for Friday, 3/27/15

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Strength: 18-20mins
Tempo Back Squats: (31X1)
4×6
____
MetCon:
“Gravitron” (Cap 5)
50 DU’s
40 Floor to Bar Touches
30 Cal Row
____
We finish the week with heavy squats and a very fast and short conditioning workout. We are training Tempo Back Squats. By forcing an athlete to pause in the bottom of the squat you are removing the athletes ability to generate elastic force and use pure muscular force development to squat the weight back up. While also adding time under tension these squats are great for improving muscle size and stability throughout.

WOD for Thursday, 3/26/15

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Warm-up: 
3rnds of:
10 “no money”  palms down
10 “no money” palms up
3 “clapping penguin” palms facing each other
3 “clapping penguin” palms facing away
____
Skill: (8-10mins)
Power Snatch
____
MetCon:
AMRAP 20
5 Power Snatches 135/ 95# (*Floor to OH is a scaling option)
10 Pull-ups
15 Wall Balls 20/14#
____
I simply wanted to program another long time domain workout involving a triplet that would be a good test for everyone. I thought that this group of movements would provide that challenge. This will be a good gut-check for our athletes, their conditioning, and ability to perform three challenging movements  for a long time.

Lis’s CrossFit Transformation Story

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Athletes,

I hope you are well. I am ecstatic to share this video with you guys. Helping people overcome their fitness struggles and see their transformation is one of the reasons why I love my job. I am blessed!

Here Lis’s transformation story. Please share this video with all those people who think CrossFit it is not for them. Lis was terrified when she started at COTH. Have you seen her squat clean lately. She is FEARLESS!

Special thanks to Missy Elumba from CineMElumba for the beautiful video. Now enjoy!

WOD for Wednesday, 3/25/15

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Strength:
4×10 (each)
Half Kneeling “Bottom’s up” KB Press
____
Skill: (6-8mins)
 KB Single Arm Squat Clean
____
MetCon:
AMRAP 14
20 KB Single Arm Squat Clean (10 reps each arm, consecutively) (1.5/1pd) (from hang)
10  Hand Release Burpees
____
To generate strength, stability and function of the shoulder and rotator cuff we have been performing “Bottom’s Up” Stability Walks. If you’ve tried them you know they can be very challenging and self limiting. They are also a great assessment of single arm strength and can also show glaring weaknesses of shoulder musculature. We can advance that stability walk into a Half Kneeling “Bottom’s Up” Kettlebell Press. This time instead of just holding a KB in position we will press it over head while staying in a isolating half kneeling position. You will learn that if the shoulder is unable to stabilize the upside down object that it will limit your ability to apply force and press it. File this under shoulder prehab and preventative maintenance.

WOD for Tuesday, 3/24/15

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Strength:
3×20 (10 each side)
Cossack Squat:
Assisted Cossack Squat:
MetCon:
“Jenna”
AMRAP 15
15 Deadlifts 135/95#
10 Step Down Box Jumps 24/20″
10 MB Slams 20/14#
____
Today’s workout is to celebrate our Queen of the Hill, Jenna Tonet. Jenna is a hard worker and great class mate at CrossFit on the Hill. The MetCon is a few of her favorite movements. They are all hip-dominant movements so I hope you bring your core to class. Thanks, Jenna!