Monthly Archives

July 2016

August Challenge

By | Announcements, Featured, Skill | 3 Comments


Hope you’re all enjoying the weekend! So glad that things are cooling down outdoors. While things are cooling down outside, things are heating up in the COTH kitchen. August challenge, the annual in-house THROWDOWN, new classes and more community events are all coming your way. In the meantime, allow me to hit you with a science book and announce your August challenge.

How do you define fitness? Well, as CF coaches, we define fitness by having a collective competence in three standards:
1.The 10 general physical skills (training and practice)
2.Performance of athletic tasks (performing well)
3.Energy systems/metabolic pathways (aerobic and anaerobic)

Today, lets focus on the 10 General Physical Skills. What are they? They are as follows:

1. Cardiovascular/respiratory endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Accuracy
9. Agility
10. Balance

That’s nice, but why should you care? We apply a level of these skills in nearly every movement in our everyday life and more so when we step into the gym. The first four general skills are organic adaptations (hardware) that are acquired through training. The bottom four skills are neurological adaptations (software) acquired through practice. Power and speed? Well, that’s the result of both types of adaptations. The next time you row, jump, clean, jerk, lift etc think about how you’re applying the ten general physical skills and your level of competency in each of the skills for that particular movement.

On that note, lets take this month to train a movement that will challenge every single general skill listed above, can only get better through repetitions and practice, and will 100% be in the In-house Throwdown (Rx AND scaled). Enter the Double Under!

Here’s your August Challenge…
Starting this week, you will perform 200 DU’s for time twice a week and post your scores on the refrigerator in the lounge. This challenge runs 8/1 through 9/3.

After acquiring your baseline, the expectation here is that as you increase your reps and practice, you will see your time decrease resulting in efficient workouts (As efficiency increases, so do results). In some cases, getting over the DU hump will allow us to finally complete some workouts, (Annie, Double Hanger, etc.) receive the intended stimulus, and improve our overall fitness.

Below are two videos to help you along the way, but, as always, coaches are always available for help. Feel free to reach out. We’re always happy to help!

(Can anyone tell me where this was filmed? Looks awfully familiar.)

(My man crush Carl Paoli. See part 1-3)


WOD for Friday, 7/29/16

By | Strength Programming, WOD | No Comments

Our conditioning portion of the workout is what we call a “Double Death By”. Normally in an Every Minute on the Minute workout you complete as many rounds as possible and once you can not complete a prescribed amount of work within a minute the workout is over. Today’s “Death By” you will continue on to a second movement after “dying” from the first.


Week 4: Pull-up

4x ME Drop Set

*Perform a max effort set with the least resistant band possible then move up to a stronger (thicker) band each set.

*Start with the first band you know you can do a pull-up with. Move to a stronger band from there on the next 3 sets. This should mean you’re using the strongest band on your last set.

EMOTM – 8 minutes: 6 strict Pull-ups


Double Death By:

EMOTM (+3) MB Cleans
* Once dead begin 2nd Death By on following minute

EMOTM (+1) Hand Release Push-up
* Once dead perform 30sec plank until class class is done

WOD for Thursday, 7/28/16

By | Strength Programming, WOD | No Comments

After a strength circuit to work on our weaknesses and become a balanced athlete we will complete a Sprint Chipper. Unlike most workouts, this will end with rowing and we are hoping you will push yourself all the way to the end.


3 Rounds:
10 (each) Single Leg RDL
12 DB Floor Press
8 Dragon Flag Regressions

MetCon (Cap 8):

Sprint Chipper – For time:
20 Toes to Bar
30 Box Overs 24/20#
40 Cal Row

*Run Multiple Heats

WOD for Wednesday, 7/27/16

By | Strength Programming, WOD | No Comments

Today’s workout is about power, short explosive bouts of power. This couplet combines weightlifting and sprinting, two explosive and dynamic movements. It will be a great test of speed-strength.


Week 4: Front Squat – 5RM

MetCon: (Cap 12)

For time:
21 Hang Power Cleans 135/95#
200m Run
15 Hang Power Cleans
200m Run
9 Hang Power Cleans
200m Run

WOD for Tuesday, 7/26/16

By | WOD | No Comments

What makes CrossFit an endurance sport is the build up of workouts over a day. Part of being a “fit” person is the ability to handle a large amount of work over time. Today will be CrossFit Games Day (2008 Edition) and we will be performing two of the workouts that the athletes performed back to back in the 2008 CrossFit Games.

CrossFit Games Day (2008 Edition)

MetCon: (Cap 10)

2008 CrossFit Games Workout “A”
Thruster 95/65#

* 8min Rest begins after last person finishes or the time caps out.

MetCon: (Cap 10)

2008 CrossFit Games Workout “B”
5 Rounds for time:
5 Deadlifts 275/185#
10 Burpees

WOD for Monday, 7/25/16

By | Skill, Stability, WOD | No Comments

This is Week 4 of our Gymnastic Inversion Program. Today’s class will focus on generating power through the hips to move from the headstand position to the handstand position. This is the complete opposite movement of last week’s negative Handstand Push-up.


Week 4: Gymnastic Inversion Program – Kipping HSPU


3x 1, 3, 6, or 9 Kipping HSPU, depending on level

  • Step 1: Start in Tri-pod Headstand
  • Step 2: Kip in to Handstand
  • Step 3: Kick off the Wall


3 Wall Climbs
50’ Weighted Walking Lunge 35/20#

weight in each hand
25’ away from wall and back
*5 feet = 1 rep

WOD for Friday, 7/22/16

By | Strength Programming, WOD | No Comments

If the MetCon sounds familiar it’s because last year the individuals athletes at the CrossFit Games performed the “Triple 3”. While many of us strive to be Games athletes we need to scale those workouts accordingly. The first step is the “Triple 1”, an aerobic test of rowing, jumping rope, and running. A smart pace will be a necessity.


3RM Jerk
*off rack
*Scale by making it push press or strict press

MetCon (Cap 25):

“Triple 1”
1,000m Row
100 DU’s *200 singles
1mile run

WOD for Thursday, 7/21/16

By | Strength Programming, WOD | No Comments

Just like earlier this week with the HSPU’s we will prioritize the “negative” portion of the pull-up. The “negative” or eccentric portion of a movement is easier because we are biomechanicly stronger because of the physiology of our muscle fibers.



Beginner: 5xME Jumping Pull-up with 4 second descent.

Advanced: 5xME Strict Pull-up with 3 second descent.

MetCon (Cap 14):

“Toe Boat”
21/ 15 /9
Deadlift 225/ 155#
Toes to Bar

WOD for Wednesday, 7/20/16

By | Strength Programming, WOD | No Comments

The workouts starts with Week 3 of the Front Squat program by incorporating a pause into the movement. Pausing reduces our ability to utilize our stretch-shortening cycle and elastic rebound that our muscles provide us. Instead you will have to maximize true contractile strength after coming to a dead stop. The added time under tension also develops core endurance.


Front Squat Week 3: 5×5 w/ 2sec pause @90% of 10RM

MetCon (Cap 15):

20 DB Goblet Step-up (50/35#)
20 DB Snatches
400m Run

WOD for Tuesday, 7/19/16

By | Skill, Stability, WOD | No Comments

It’s time to advance our Gymnastic Inversion Program and start grooving the handstand push-up movement and build strength. By performing “negatives” we are training the stronger part of the movement and also improving our ability to safely lower our head to the floor which is obviously very important. Even if HSPU’s are easier for you it’s always helpful to master the basics.


Week 3: Gymnastic Inversion Program – Negative HSPU


Handstand w/ Negative HSPU
3x 1, 3, 6, or 9 depending on level

Step 1: Kick on to the wall
Step 2: Establish good HS Position
Step 3: Push butt back to the wall and lower body into Tripod Headstand slowly
Step 4: Kick off the Wall / Floor


45sec ME Wall Balls
15sec Rest
45sec ME KB Swings (2/1.5pd)
15sec Rest
45sec Plank
15sec Rest
45sec ME Box Jump 24/20#
15sec Rest