Monthly Archives

November 2015

WOD for Friday, 11/13/15

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Skill: (10mins)
Toes to Bar
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Strength: (8mins)
3xME UB Toes to Bar
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MetCon: (Cap 15)
“Michael”
For Time:
400m Farmers Walk 50/35#
10 Pull-ups
10 Burpees
200m Farmers Walk 50/35#
10 Pull-ups
10 Burpees
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Today’s workout is in honor of our King of the Hill, Michael Kokernak! Michael has been a catalyst  of our 11am Classes. Instead of picking movements he likes the most he went with movements he has a difficult  time with so he can focus on his weaknesses.

WOD for Thursday, 11/12/15

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Strength: (20mins)
Front Squat: 5RM
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MetCon:
1min ME Wall Balls 20/14#
—go directly into
AMRAP 7
20 KB Goblet Squat 1.5/1pd
20 KB C & J (alternating)
—go directly into
1min ME Wall Balls
Score = total reps of everything
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The first half of class will focus on our front squat strength. Key components of a good front squat are maintaining a vertical torso, a well postured front rack and well developed core musculature to keep the spine erect. Position is crucial.

WOD for Wednesday, 11/11/15

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Strength Circuit:
4 sets each:
1 lap Single Arm Bottom’s Up KB Stability walk
10 Ring Rows
10 Single Leg RDL *each leg
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MetCon:
AMRAP 6
20 Cal Row
20 KB Swings (2/1.5pd)
*Run multiple heats and match athletes up to share weights for faster transition.
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We use strength circuits to slow down and prioritize ideal form while applying highly beneficial movements that help us become more balanced and durable athletes.
Our MetCon offers us  something different that usual. With limited equipment we often need to share Rowers and most workouts either begin or end with rowing to accommodate the number of athletes in the class. Today you will experience a workout with multiple rounds of rowing. Prepare to feel the burn.

WOD for Tuesday, 11/10/15

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Stability: (10mins)
5x In-line Suitcase Carry AHAP
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MetCon:
“Tabata Something Else” (CF.com workout from 10/30/15)
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
*score is total reps of all 32 intervals
*no rest in between exercises
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After working on our lateral stability with Suitcase Carries we borrow a MetCon from the mothership, CrossFit HQ.  An infamous WOD from  CrossFit.com is “Tabata This”. Today we will try a different version, “Tabata Something Else”.

WOD for Monday, 11/9/15

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Strength: (20mins)
Deadlift:
Week 3
3@70%
3@80%
3+@90%
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MetCon: (Cap 8) *Compare to 7/16/15
Sprint Chipper:
50 Alternating DB Snatch 50/35#
60 Step-ups 24/20″
70 Du’s
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It is already week 3 of our Deadlift Strength program. This strength program like many others that we perform are a “Wendler 5/3/1” percentage based program. “Wendler” is Jim Wendler, the creator of Wendler 5/3/1 and author of, “5/3/1: The Simplest and Most Effective Training Method for Raw Strength. He was also a former University of Arizona football player and a +1,000lb squatter in competition.

WOD for Saturday 11/7/15

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“Polar Bear”
In Partners: 20 minutes
Complete as many laps as possible with 10 Wall Balls EMOTM
-Even Minutes 50’ Bear Crawls w/ ball
-Odd Minutes 50’ Walking Boulder Lunges

*whoever is resting must perform the wall balls when the minute is up.
*the partner who is crawling / lunging can not move and must throw/ receive the ball from their position when the clock beeps.

WOD for Friday, 11/6/15

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Strength: (12 mins)
3x ME Ring Dips *strict*

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MetCon: (Cap 15) 
Descending Ladder from 10 of:
Bar Hop Burpees
Pull-ups
w/ 10 OH Squats between each ROUND 45/35#
*workout starts w/ OHS
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We end the week with some gymnastic strength development up on the rings with some dips. Ring dips are great for our upper body extensors and stabilizers, including our muscles of the shoulders, tricep, and even pectoralis major and minor.
Our MetCon involves a new scheme. We visit our traditional type of “Ladder” rep scheme but add an overhead squat “buy-in” for each round. I’m looking forward to everyone attacking this new format.

WOD for Thursday, 11/5/15

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Strength: (20mins)
Front Squat
Week 2:
5×5 w/ 2sec pause @90% of 10RM
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MetCon: 
AMRAP 5
20 Wall Balls 20/14#
10 Toes to Bar
-2min Break
AMRAP 5
20 MB Slams 20/14#
10 Boulder Squats 20/14#
*score is total combined reps

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Our conditioning workout is not one AMRAP, but 2. Vary rarely do we train a mixed modality short domain AMRAP. This requires a much faster pace relative to a 20 minute AMRAP such as the one we performed last yesterday.

WOD for Wednesday, 11/4/15

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Neuromuscular Warm-up:
Tabata Hot Bug
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MetCon: AMRAP 20
16 Single Arm KB Push Press (8 each arm, not alternating) (1.5/1pd)
16 Box Jumps 24/20″
16 HR Push-ups
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Today we will be working on our long time domain conditioning with a combination of various movements over 20 minutes of time.  Long time domain workouts are all about maintaining a pace and keeping movement as efficient as possible. Sloppy and inefficient movement will slowly break you down as the workout goes on.