Joe Laviano, King of the Hill for July, 2017

Meet the King of the Hill for July 2017!

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Sound the horns! Ladies and gents, we’re pleased to announce to you the King of the Hill for July – 2017, Joe Laviano!

Making Joe the King is long overdue. Joe began his Crossfit journey with us a few years ago with his girlfriend — another beloved lady workhorse of our community — Emily. Ever since then, his hard work and commitment to learning has paid off as he’s made significant strides at COTH. Joe is one of the few people we know that can inhale a chipotle burrito for breakfast, lunch and dinner, and still stay fit!

Keep reading to learn more about the new King!

What drew you to CrossFit?
I’ve always wanted to try Crossfit, but was super skeptical and never pulled the trigger. My girlfriend (and former COTH queen) Emily brought me to the COTH Christmas party in 2015; I was instantly hooked, she got me a trial membership as a gift, and I’ve been stuck here ever since!

What keeps you coming back to COTH?
For starters, I’m insanely competitive and love beating my old times (and Josh) day after day. The progress I’ve made in a year alone has allowed me to #BeBetter and always come back for more. Above all that, though, COTH has some of the most amazing people I’ve ever met in my life. Everyone’s energy fuels me to push through every workout and have a ton of fun along the way. I’ll even have the pleasure of moving in with two fellow COTHletes in September!

Biggest improvements/struggles with CrossFit?
I’m a big fan of the more technical movements, so that’s where I think I’ve seen most of my improvement. My clean and snatch have both DOUBLED since I’ve started here, and I’m always working on new skills (double unders, handstand walks, muscle-ups) and getting better every day.

I’ll keep my struggles to three words: WALLBALLS, WALLBALLS, WALLBALLS.

If you could create your own WOD, what movements would you use?
My favorite workouts are either short & heavy barbell movements or longer bodyweight AMRAPs. My wildest dreams revolve around a 20 minute HSPU/Bar Muscle Up/Burpee workout, but also wouldn’t mind a barbell complex or something similar.

Meat head nickname (with explanation)?
I force all my partners on Saturday workouts to go by “Burpees and Burritos” on the board, even though they both apply to just me. I’m always in the market for a new nickname, though, so I’m up for any suggestions.

WOD for Wednesday, 7/12/17

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Skill: (5 mins)

Turkish Get-up

Strength: (8 mins)

EMOTM for 8 minutes
1 TGU each arm

MetCon: (AMRAP 15 mins)

10 Single Arm DB Push Press “R” 50/35#
10 Single Arm DB Push Press “L”
20 DU’s / 50 Singles
10 Deadlift 225/145#

Turkish Get-ups can be a great shoulder stability exercise and increase functional range of movement. After learning the complex movement you will see how much weight you can perform with ideal form every minute on the minute for 8 minutes.

WOD for Tuesday, 7/11/17

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Front Squat
Week 2:

MetCon: (Cap 15 mins)

For time:
Hang Squat Clean 95/65#
HR Push-up

After testing our 1RM Front Squat we will being using our new program to improve it. That means we have to start back at the top. Like many periodized strength programs (ours is “undulating) the intensity (weight/ load) is increased as the volume (number of reps/ sets) reduces. This has been one the oldest and most basic forms of gaining strength with a singular lift.

WOD for Monday, 7/10/17

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4x 30sec Handstand Hold

MetCon: (15 mins)

For time:
21 HSPU / Hand Release Push-up
200m Farmer’s Walk 50/35#
200m Farmer’s Walk 50/35#
200m Farmer’s Walk 50/35#

We are slowly building our handstand abilities over the next month. Today we will work on establishing the handstand hold. We must stabilize positions before attempting to move through them. This is also a great time to learn how important the rest of the body is when being inverted. Shape and body control of the torso and legs make it easier for the shoulders to hold you, that will be crucial to become efficient in the handstand and handstand push-up.

WOD for Friday, 7/7/17

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Strength: (20 mins)

Front Squat
Week 1:
Test Day 1RM

MetCon: (15 mins)

For time:
1k Row
30 Thrusters 75/55#
30 Toes to Bar

We are also starting our Front Squat strength program. Everyone did a great job developing their Back Squat but there are a few differences between the two squats. The Front Squat is a more thigh and quadricep dominant, it requires more anterior core strength,  and the torso must stay more upright. This is an 8 week program with a test and re-test at the end.

WOD for Thursday, 7/6/17

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Week 1: Gymnast Inversion Program
Tripod Headstand Hold Practice (8mins)
     Beginners will be agains the wall.
     Advanced will try without wall out on the floor

MetCon: (20 mins)

2 Rounds for time:
30 DB Snatch 50/35#
100m Walking Lunge
100m Sprint (returning back to the gym)

This is the beginning of our Gymnastic Inversion Program. We will take a step by step approach to performing better during all our inverted gymnastic movements such as Handstand Push-ups, Handstand walks and headstands.

WOD for Wednesday, 7/5/17

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Strict Pull-up
Week 1: (Test)
Test: Perform as many strict pull-ups as possible (if they can perform bodyweight)
OR perform a single strict pull-up with the least resistant band as possible.
– then perform 3 more ME sets for training affect.

MetCon: (12 mins)

10 DU’s (+10 each round) *Double everything for single unders
2 MB Slams 20/14# (+2 each round)
2 Pull-ups (+2 each round)

Today is the first day of our Pull-up Strength Program. Based on your test today you will be placed in either the Advanced or Beginner Program. Athletes who can perform 8+ strict pull-ups on their first set will be placed in Advanced all others will be Beginners moving forward. If a strict Pull-up is a goal of yours, this is the program for you.

WOD for Tuesday, 7/4/17

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1 Mile Run *2x800m ok (800m) (600m) (400m)
7 Clean and Jerks (185/ 115#) (135/ 95#) (95/ 65#)
76 Wall Balls 20/14# (50 reps) (35 reps)

Happy 4th of July! Let’s celebrate our nations independence together with a special workout, “1776”. This workout may be a bit too much for some so I’ve programmed some great scaling options so everyone can join in on the fun.

WOD for Monday, 7/3/2017

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Strength: (12 mins)

Week 8: 1RM OH Press


1min Cal Row
20 sec Rest
1min  KB Swing 2/1.5pd
20 sec Rest
1min Boxer Overs 24/20#
20 sec Rest

Your week starts with the conclusion of our Overhead Press Program by re-testing your 1RM.  We are taking last week’s intervals and inverting the duration of the intervals. This time you are expanding your work up to 1min with only 20 seconds of rest.

WOD for Friday, 6/30/17

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Psoas March Hip Bridge:
4×20 (legs should be alternating each rep)

MetCon: (AMRAP 22 mins)

30 Toes to Bar
12 Deadlift 135/95#
400m Run

The Psoas March Hip Bridge is a great exercise to get lumbo-pelvic-hip musculature to get on the same page. It can be a great corrective exercise to activate inactive muscles such as the glutes and psoas, align the pelvis, and reduce low back pain.