Monthly Archives

July 2015

WOD for Friday, 7/31/15

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Strength Circuit:
3 Rounds:
10 Single Leg RDL’s each leg
20 Alternating Renegade Rows
10 Half Kneeling Single Arm  KB Press
____
“Double Hanger” CrossFit Games Teen/ Master’s Event
3RFT:
100 Double Unders
7 Hang Power Clean and Jerk 135/95#
____
It wouldn’t be right if we didn’t support our best Crossfit athletes for doing their best last week at the CrossFit Games. Let’s not forget the incredible Teen’s and Master’s that compete. We will put ourselves in their shoes as be replicate “Double Hanger”, a nasty pairing of weightlifting and jumping rope. Compare your times to the world’s best!

WOD for Thursday, 7/30/15

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Stability:
Alternating bird-dog 10x (30 sec holds) *alternating
____
MetCon: (20 total minutes)
5 Sets of:
2mins to complete
400m Run
ME Wall Balls 20/14#
-2mins Rest
____
The “Bird-Dog” is a yoga move we are stealing to improve our CrossFit abilities. When raising and stabilizing your opposite leg and arm in the prone position, like the Bird-Dog position,  you are strengthen a very important fascial chain that crosses our body like an “X”. It is also part of what is called the posterior oblique subsystem. Do your best to engage that chain and keep your pelvis and spine neutral.
In opposition of yesterdays WOD today’s will test all your energy systems, recoverability and endurance through repeated intervals of running and burpees. With a gracious 1:1 work-to-rest ratio I expect you to push yourself during your training intervals.

WOD for Tuesday, 7/28/15

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“Burden March”
For Time: (Cap 40)
2RFT:
Run 800m
Carry “Farmer’s Walk” 50/35# 400m (COTH athletes will head towards Oliver towers for this portion)
Lunge 100m (jog back) to starting point
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This is our version of the “Burden Run” of the 2014 CrossFit Games. When we use the term “locomotive exercise/ movement” we are describing  them as moving the entire body in a given direction compared to non locomotive movements such as burpees or squats. We enjoy programming locomotive exercises because we do it every day in our physical world anyway; pushing a stroller, carrying groceries, climbing stairs, etc.

WOD for Monday, 7/27/15

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Hi athletes,

We a start the week up off with some bodyweight work with a unique twist on “Cindy”. Rather than a 20 minute AMRAP we are pushing your pace and recoverability. This time you will have to perform pull-ups, push-ups and squats but in minute intervals. This is a great workout to develop conditioning and relative strength through all parts of the body.

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

Strength:

Week 6: Push-up (Capacity)

Re-Test: ME Push-ups (record total)

MetCon:

“Death by Cindy”

EMOTM (Cap 20)

3 Pull-ups

6 Push-ups

9 Air Squats

See you at the box,

WOD for Friday, 7/24/15

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Warm-up:
5x Inline Bear Crawl
____
Skill: KB Clean from the ground (8 mins)
____
AMRAP 13
20 KB Clean *alternating from the ground
20 Burpees
____
It is no surprise that kettlebells are a popular tool for athletes to train with but there is more behind it than most would figure. They are not simply a weight with a handle. What makes them challenging and effective is that as a kettlebell moves its center of gravity is always moving in regards to its axis which is also it’s handle and your hand. Because of that your body has to constantly adjust to remain applying force to the object to direct it in which ever direction you want it to move in. Compare that to a dumbbell where the weight is nearly always balanced. Training with a KB enhances reactivity, stability, and proprioception.

WOD for Thursday, 7/23/15

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Squat Program:
15 Wall Squats
3mins in Olympic Wall Squat: http://youtu.be/MBkih0Qv-JE
15 Wall Squats
____
Week 5: Front Squat (15-20mins)
4×3 w/ 2 sec Pause in bottom
*3 warm-up sets
____
MetCon:
For Time: (Cap 17)
500m Row
20 Thrusters 95/65#
200m MB Run 20/14#
20 Thrusters
200m MB Run
*Run multiple heats
____
This is the second to last week of our Front Squat Strength Program and your coaches have been very impressed with everyone’s improvements. Here are some characteristics of a great pause squat.
1. Keeping the bar at the highest point possible throughout the entire squat.
2. Staying in a strong active paused position, not collapsed.
3. Driving back up bar first and not letting the hips rise before the shoulders.
4. Bracing the core throughout the entire repetition.

WOD for Wednesday, 7/22/15

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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
____
Strength:
Week 5: Push-up (Endurance)
100 Push-ups for time (Cap 5)
____
For Time: (Cap 20)
400m Plate Carry 45/35#
-then 3 rounds of
30 Stepback Lunges
30 DU’s
-then
400m Plate Carry
____
Week 5 of our Push-up Program is to train our Strength-Edurance of the movement. So rather than designating rest periods, tempo, load, or sets you will try to perform 100 push-ups in the least amount of time possible.
Our MetCon is a Plate Carry sandwich with repeated rounds of stepback lunges and double unders in the middle. It’s a great pair of carry loads, leg strength, and conditioning.

WOD for Tuesday, 7/21/15

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Strength: (20mins)
5RM Deadlift
*minimum 4 warm-up sets
____
MetCon:
AMRAP *clock runs continuously
From 0-2mins:
ME Sit-ups
From 2-4mins:
ME Pull-ups
From 4-6 mins:
ME Sit-ups
From 6-8 mins:
ME Pull-ups
From 8-10 mins:
ME Sit-ups
____
Since yesterday focused on endurance and conditioning we will start today off with some strength. While we are not in a deadlift strength program look at this as your monthly check-up. You never know how much concentrating on other components of fitness can overlap and help you improve your deadlift strength.

WOD for Monday, 7/20/15

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Hello athletes,

I hope you guys are well and rested from the weekend. Get ready for a “Nasty Girl” to start the 2015 CrossFit Games Week! “Kelly” is a notoriously disliked Nasty Girl. Physically, it is a straight forward endurance workout. Mentally, it is just as taxing. Just focus on the round at hand and don’t get overwhelmed. If you have not performed “Kelly” before consider talking with your Coach to discuss reducing the volume of work.

“Kelly” (*Compare to 6/9/14)

5RFT: (Cap 30)

400m Run

30 Box Jumps 24/20” (20 reps for scaled)

30 Wall Balls 20/14# (20 reps for scaled)

See you at the box,