Monthly Archives

August 2015

WOD for Tuesday, 9/1/15

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Stability:
KB Stability Walk: (8 mins)
4 laps Suitcase Carry
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MetCon
4RFR: (18 mins)
1min ME Cal Row
-30sec Rest
1 min ME Burpees
-30sec Rest
 1 min to complete a 200m run
-30sec Rest
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Energy System Training can actually be best achieved  by repeating working periods with resting periods. While you may feel like you’re working hard during an AMRAP, you’re actually not working as hard as you could. Your body won’t let you. It knows it can’t rest immediately and it knows that it must retain enough energy to carry out the technical components of a given movement. A way for a us to increase that power output capacity we need is to unitize intervals. To get the most out of your body, literally, you will need to move as fast as you can during the working intervals.

WOD for Monday, 8/31/15

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Prescribed Warm-up:
Deadlift Warm-up:
Hamstring Flossing (1st stretch shown: https://youtu.be/_W_vLOf6e08)
Lean and Reach 20 total
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Strength:
Deadlift: (Wendler)
Week 5: (Dead load) 5@40%, 5@50%, 5@60%

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MetCon: (Cap 16)
“Anjelica”
5RFT
5 deadlifts (135/95)
5 power cleans
5 front squats
5 jerks
50 DU’s
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Today’s workout is in honor of our Queen of the Point, Anjelica! She enjoys a lot of barbell movements and long difficult workouts. Thanks, Anjelica!

WOD for Friday, 08/28/2015

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Hi Athletes,

I hate to say it, but we created a different variation of a “Death By” workout. You will climb up the ladder in Death By fashion, but instead of moving on when you “die”, you will start your way back down the ladder. Only the completed rounds on both the way up and way down will be credited to your score. This is a great test of recoverability and mental toughness.

 

Stability

3x Forward/ Reverse Beast Crawl

 

MetCon

Death By Ladder

EMOTM

Wall Balls+2 (starting at 2)

Pull-ups+1 (starting at 1)

 

See you at the box,

 

WOD for Thursday, 8/27/15

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Hi Athletes,

On occasion we program 20min AMRAPs. These are the “marathons” of our MetCons. Unlike yesterday’s fast paced MetCon, these longer workouts require a great deal of movement efficiency and pacing. Rushing, poor technique, and inefficient movement will combine to waste energy. Energy that you can’t afford to lose in a long workout like today’s.

 

MetCon

AMRAP 20

20 DB Snatches 50/35#

10 Burpees

5 Front Squats (off the floor) 155/105#

 

Stability

3x1min Long Lever Plank (1min rest)

 

See you at the box,

 

WOD for Wednesday, 8/26/15

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Hi Athletes,

Our “Nasty Girl” this week is “Jackie”. Maintaining heart rate under control and not burning out is essential to surviving this chipper of rowing, thrusters and pull-ups. This is a true test of your metabolic engine.

Get inspired by watching Jason Khalipa achieve the world record (5:04):

Prescibed Warm-up

Seated Wall “Y” 25

Yoga Push-up 10

 

OH Press (Wendler)

Week 4: 5@75%, 3@85%, 1+@95%

 

MetCon

“Jackie” (Cap 15) *Compare to 12/2/14

1000m Row

50 Thrusters 45/35#

30 Pull-ups

 

See you at the box,

 

 

WOD for Tuesday, 8/25/15

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Hi Athletes,

We hope the Deadlift program has served you well so far. Today is our heaviest workout yet, working up to 95% of our 1 rep maximum. Next week we will deload and give your body the rest it needs from that movement before maxing out.

Our Metcon is a great mix of weightlifting power output and aerobic conditioning.

 

Prescribed Warm-up

Hamstring Flossing

Lean and Reach 20 total

 

Deadlift

Week 4: 5@75%, 3@85%, 1+@95%

 

MetCon (Cap 16)

21 Hang Clean 95/65#

800m Run

15 Hang Clean

400m Run

9 Hang Clean

200m Run

 

See you at the box,

 

WOD for Monday, 8/24/15

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Hello Athletes,

Welcome to a new week of training!

The Weighted Step-up may look easy but can easily be performed incorrectly. Focus on these few things:

Step-ups:
– The body can be loaded in a variety of ways (barbell, vest, goblet, suitcase).We will be using either goblet or suitcase today.
– Reduce momentum and assistance of the lower leg.
– Drive the heal through the box and drive your hip into extension to raise the chest. (Squeeze your butt!).
– Avoid if knee pain is present and reduce load and box height when beginning.

Strength

3 Rounds: (20 minutes)

ME Ring Push-ups

10 Weighted Step-ups each leg

5 Dragon Flag Regressions

 

MetCon

Tabata KB Swing (2/1.5pd)

– 2 min rest

Tabata Goblet Squats (2/ 1.5pd)

See you at the box,

WOD for Friday, 8/20/15

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Hi Athletes,

To end the week we break the bar out with a new movement complex. We have combined the burpee and the Squat Clean. To complete a repetition the athlete must touch their chest to the floor with a bar facing burpee. At that point they must grab the barbell and perform both a clean and front before returning the bar and dropping to the floor for their next repetition. This will serve as a unique and highly metabolic movement pattern.

 

Skill

Squat Clean

 

Static Holds

3Rounds:

20sec Front Rack

20sec Bottom of squat with bar

 

Movement Prep

10 x Hang Power Clean

10 x Hang Power Clean then FS

10 x Hang Squat Clean

 

MetCon

2RFT:

20 Bar Facing Burpees in to squat clean 75/55#

400m Plate Carry 45/35#

 

See you at the box,

WOD for Thursday, 8/20/15

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Hi Athletes,

Today we re-visit “Helen”. It is always important to track and  monitor  our performance in strength and conditioning. Recording nearly every aspect of fitness is a strength of CrossFit. Re-testing the benchmark WOD’s let us know if our conditioning and fitness are improving over time. Look back to (4/10/14, 9/24/14, 4/21/15) for your latest “Helen” time. If you are not tracking workouts we recommend it.

Warm-up:

20 “No-Hands” Get-up

MetCon:

“Helen”  (Cap 15) *Compare to 4/10/14,  9/24/14, 4/21/15

3RFT
400m Run
21 KBS 24/16kg (1.5/1pd) *American
12 Pull-ups
Cash Out:
Stability:
Long -Lever  RKC Plank: 5rnds 30:30

See you at the box,

WOD for Wednesday, 8/19/15

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Hi Athletes,

It is not very often that we mix in a static holds into a conditioning workout. However, It is very often in our daily lives to constantly be transitioning from a stagnant position  to movement. Today we introduce the Chin-up Hold. Before moving on to Floor to Bar Touches and collecting reps you must first maintain an isometric hold with your chin over the bar.

Prescribed Warm-up

Hamstring Flossing

Lean and Reach

 

Strength (20 mins)

Deadlift

Week 3: 3@70%, 3@80%, 3+@90%

 

MetCon

8 Rounds

1 min intervals of

:20  sec Chin-up Hold

:40 sec ME Floor to Bar Touches

-20 sec rest/ transition

*Set the intervals to 8: 1min/20sec rest intervals

 

See you at the box,