Monthly Archives

January 2018

WOD for Friday, 1/19/18

By | Strength Programming, WOD | No Comments

Strength: (10 mins)

Pull-up

Beginner:
4x ME Drop Set

Advanced:
8 EMOTM  (6) strict Pull-ups

MetCon: (Cap 20 mins)

Double Death By:
EMOTM (+2) Hang Squat Clean 75/55#
– Once dead begin 2nd Death By on following minute
EMOTM (+2) Hand Release Push-up
– Once dead perform 30sec plank until class class is done

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

WOD for Thursday, 1/18/18

By | Skill, Strength Programming, WOD | No Comments

Skill:

3-Part Pause Snatch (Start, Knee, Hips)
10x 3 Part Pause  Power Snatch
10x 2 Part Pause Power Snatch (Knee / Hips)
10x 1 Part Pause Power Snatch (Knee)
10x Power Snatch (Slow to Knee but no pause)

Strength: (12 mins)

5×1 Power Snatch

MetCon: (Cap 8 mins)

For Time:
750m Row
50 DB Snatches 50/35#
30 Stepback lunges with/ DB 50/35#

Part of our CrossFit Open preparation includes mastering the Power Snatch.  Be patient, focus on your form, and rely on technique, not strength. Keep the bar close at all times and learn to develop power with your legs as you practice.

WOD for Wednesday, 1/17/18

By | Strength Programming, WOD | No Comments

Strength: (12 mins)

3RM Push Press

MetCon: (Cap 15 mins)

For time:
10 Thrusters 135/95#
50 double-unders /150 Singles
8 Thrusters
40 double-unders /120 Singles
6 Thrusters
30 double-unders /90 Singles
4 Thrusters
20 double-unders /60 Singles
2 Thrusters
10 double-unders /30 Singles

Class begins with some shoulder activation work. Muscles of the rotator cuff can be very difficult to “strengthen”. The group of muscle’s job is to react and stabilize the joints so the larger muscles like the deltoids can produce force. They must also have endurance and can handle metabolic stress (aka burning). We will develop this today with some banded shoulder drills.

WOD for Tuesday, 1/16/18

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Strength: (10 mins)

4 Rounds:
10 Ring Rows
10 (each) Split Squat https://youtu.be/EN8vAc6b2jI
12 (each) Side Plank w/ Reach Through
https://youtu.be/6WiLy-tA_wo

MetCon: (Cap 10 mins)

AMRAP 10
20 Walking Boulder Lunges 20/14#
20 MB Slams
-but Starting w/ and EMOTM 5 Burpees


Where ever you go you’ll be taking your ball with you, your Medicine Ball. A Walking “Boulder” Lunge is your typical lunge walking across the floor but today you will keep the MB with you. You will be carrying it up on your shoulder and each time you lunge you will alternate which shoulder the ball is carried on.

WOD for Monday, 1/15/18

By | Skill, WOD | No Comments

Skill: (10 mins)

Toes to Bar

MetCon: (Cap 20)

“11.5″
AMRAP 20
5 Power Cleans (145/100#)
10 Toes to Bar
15 Wall Balls 20/14#

This is week 3 of our CrossFit Open preparation. The workouts described are exactly how CrossFit Game’s director prescribes them. The movements you’ll see are not just suggestions but are very commonly used during the Open so we don’t just expect you to survive the workout but work to improve at all movements included. We will also be taking extra class time each week to work on progressing some of the more difficult but common CrossFit movements such as a Toe to Bar.

WOD for Friday, 1/12/18

By | Strength Programming, WOD | No Comments

Strength:

4 Rounds
10 Ring Push-ups
20 Russian Twists

MetCon: (Cap 15)

For time: (Cap 15)
27/ 21/ 15/ 9
Pull-ups
Wall Balls 20/14#

Today is a simple yet comprehensive workout to complete the week. We develop lateral pressing with the Ring Push-up, rotation with the Russian Twists, upper body pulling with Pull-ups and squatting with Wall Balls.

WOD for Thursday, 1/11/18

By | Stability, Strength Programming, WOD | No Comments

Stability:

4 Rounds
1min Hip Bridge Hold
1min Plank

Strength: (5 mins)

Double Unders

MetCon: (Cap 12 mins)

AMRAP 12
6 Deadlift 285/205#
7 HSPU / Strict DB Press AHAP
50 Double Unders

Two muscle groups that are important for a healthy and resilient spine and hips are the core and glutes. Today’s warm-up was created to be a quick and effective way to strengthen those areas before moving on to heavier and more dynamic exercises.

Meet the Queen of the Hill for January 2018!

By | Announcements, Community, Featured | No Comments

She’s never late, she’s just early for tomorrow 😉. Meet our new Queen of the Hill, Melissa! Mel has probably performed the most burpees in our box from being late to class so many times. It’s no wonder why she likes them. She still shows up and puts in hard work! Congrats Mel!

Read more about our new Queen below and be on the look out for her WOD (which may or may not include burpees)!


What drew you to CrossFit?

I was ready for some change in my workout. Also, I had watched the Crossfit games and wanted biceps and abs.

What keeps you coming back to COTH?

It’s close to work, but mainly for the friends and camaraderie. Also, lifting heavy things is fun.

Biggest improvements/struggles with CrossFit?

Being able to lift heavier then I ever had prior

Meat head nickname (with explanation)?

I don’t have one 🙁

What type of workouts do you like (AMRAP, For time, EMOTM, etc)?

AMRAP’s and For Time’s

Do you like long, medium, or short workouts?

Short or medium. Long ones are just dreadful.

Name a few of your favorite movements.

Deadlifts, burpees and box jumps!

Do you enjoy low reps/ high weight or high reps/ low weight?

Low reps and bring on the weights!

Anything else you’d like to see in your workout?

Maybe single unders just to throw people off, or cleans? But NO wall balls!

WOD for Wednesday, 1/10/18

By | Skill, Strength Programming, WOD | No Comments

Strength:

4×8 Barbell Stepback Lunge AHAP

MetCon:

3RFR:
1min ME Cal Row
-30sec Rest
1min ME DB Front Rack Forward Lunge 35/20#
-30sec Rest
1min ME Toes to Bar
-30sec Rest

We use the Erg a lot but I’ve realized that we take very little time to review what ideal form on the machine is. Today your coaches will go over some of the basics to help you improve your efficiency .