Monthly Archives

May 2015

WOD for Friday, 5/29/15

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Strength: (8mins)
Pull-ups Week 3:

Week 3:

5xME Jumping Pull-up with 4 second descent.

*Set up a stable box underneath your pull-up bar that allows you to jump and pull your chin over the bar.
* Once over the bar lower yourself with your feet in the air at a slow 4 sec pace. Safely put your feet back on the box/ bench once your arms are fully extended.
*If you can no longer pull your chin over the bar or can no longer maintain the 4 second pace your set is complete.

*If you are unable to maintain a 4 second descent to start perform 5 sets of 5 reps holding the slowest descent possible.
Tempo 5xME (4 sec descent)

*Highlighting the eccentric or negative portion of the movement.

*Pull your chin over then slowly drop to the fully extended position while keeping a 4 sec pace to the bottom.

*Once you can not pull your chin back over or maintain the 4 second descent, your “set” is over.

*Score is total tempo pull-ups performed

Skill: (5 mins)
Bear Complex:
Front Squat
Back Squat
*Scaled abbreviated version:
Clean, Front Squat, STOH,  Front Squat
For time: (Cap 20)
60/50 Cal Row
30 Bear Complex (95/65)
60 Pull-ups
150 DUs
*Repetitions can be broken up as desired.
*Rolling Heats every 5 minutes
After the continuation of our Pull-up Program we honor Kris, our King of the Point! Kris is reintroducing us to the “Bear Complex”. This barbell complex is comprised  of a Clean, Front Squat, Press/ Jerk, Back Squat and finally another behind the neck Press/ Jerk.  Completing those in succession  is one repetition.

WOD for Thursday, 5/28/15

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30 Floor to Bar Touches
200m Farmer’s Walk 50/35#
Cash Out:
Alternating Long Lever Plank
3 x1min rounds (alternating every 10 seconds)
If “variance” is an important component of comprehensive training program, today’s MetCon would fulfill that. We pair two unique and completely different movements and train them over a long period of time. Floor-to-Bar Touches are a body weight plyometric movement that is perfumed quickly with a high turnover rate. The Farmer’s Walk is a slow and heavy locomotive exercise testing the bodies ability to carry loads and requires a great deal of grip strength.

WOD for Wednesday, 5/27/15

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Squat Clean skill, progressions and bar warm-up: (10mins)
Skill Practice
1) Hang Muscle Clean x5
2)  Hang Power Clean x5
3)  Hang Power Clean to Front Squat x5
4) Hang Squat Clean x5
Pause At Start, Knees, Thighs
1) 3 Part Pause Power Clean x5
2) 3 Part Pause Power Clean to Front Squat x5
3) 3 Part Pause Squat Clean x5
Strength: Cleans (20 mins)
Week 3:
5×2@80% of 1RM
10 Deadlift 135/95#
15 Wall Balls 20/14#
We are on to Week 3 of our Clean Strength Program. Like many linear periodized strength programs the intensity (weight/ load) is increased as the volume (number of reps/ sets) reduces. This has been one the oldest and most basic forms of gaining strength of a singular lift. You will see just that in today’s program.

WOD for Tuesday, 5/26/15

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KB Stability Walk Series:
2 laps OH
2 laps Front Rack
2 laps Suitcase
MetCon: (Cap 15)
5 Rounds for Time:
200m Run
15 KB Swings  (2/1.5pd)
12 Goblet Step-back Lunges *alternating
The KB Stability Walk has been developed for the athlete to carry an unbalanced load in what it is now 3 different positions. A kettlebell is carried in an either a single arm overhead position, front rack position, or “suitcase” style. Today we will work on developing strength and stability with the load in each of the 3 positions.

WOD for Monday, 5/25/15

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Memorial Day WOD Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

1mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1mile Run


WOD for Friday, 5/22/15

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Strength: (12 mins)
3×10 (each leg) Bulgarian Split Squat (DB for load) *20” box
“3 peat” * 2 Rounds
3 minute chippers of:
15 calorie row (damper setting at 5)
Thrusters 30 @ #45/35/15
30 sit-ups
-1 minute rest and repeat
I thought I’d include a little throwback to the 2013 In-House Throwdown with two rounds of the notorious “3 Peat”.  It is a technically simple yet vicious conditioning test. It’s a real sprint and athletes will have to stay moving to complete the rounds. A great workout to mentally prepare for the weekend.

WOD for Thursday, 5/21/15

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Pull-up Program: Week 2

EMOTM for 6 minutes perform 6 pull-ups with a band that will allow you to do so.
*EMOTM= Every Minute on the Minute
*Perform 6 pull-ups every minute using the same band for a total of 6 minutes.
*Set a timer or keep an eye on your watch.
*The set of 6 does not need to be performed “unbroken”. They just need to be completed within the minute. This may come in to play on your final sets.

3×3 Strict Pull-ups w/ 25/15# then ME strict Pull-ups (stay on bar)
*You will perform 3 pull-ups with added weight (we suggest a DB squeezed tight between the thighs then crossing your ankles) THEN perform as many pull-ups as possible after dropping the weight.

*Men will use 25lbs, women will use 15lbs (scale the weight down if  too heavy. The idea is to at least perform 3 weighted pull-ups.

*Stay on the bar the whole time unless dropping the weight is an issue at your gym then remove it quickly and re-grip.

*Score is total pull-ups performed after the weight is dropped. Take note.

Skill: (10 mins): HSPU

Diane” (Cap 14) *Compare to 8/22/15
Deadlift 225/135#
*Scale is Hand Release Push-ups
We cap the week with an original “Nasty Girl”.  If you’ve never performed “Diane” before it is a nasty combo of Handstand Push-ups and moderately heavy deadlifts in the classic 21-15-9 rep scheme. While body mass can assist you in the deadlifts it can slow you down in the HSPU, because  of that this is a great “equalizer” among athletes of all sizes.

WOD for Wednesday, 5/20/15

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20 “No Hands” Get Up
Tabata Hollow Holds
10RFT (Cap 12) *Strict Cap
10 Wall Balls
 10 KB Swings (2/1.5pd)
Developing a comprehensive warm-up protocol is essential to maximizing performance when training intensely. It is also a great opportunity to limit injuries by preparing the body properly to perform CrossFit workouts. With the right kind of warm-up we can improve movement  against impairments, compensations, stiffness, and imbalances with neuromuscular, pre-habilitation, mobility, stability and activation drills.