Category

Stability

WOD for Tuesday, 2/20/18

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Warm-Up: (5 mins)

RUNNING @80% effort
1x 200m
1x400m
1x600m

Stability:

Tabata: Hollow Holds

MetCon: (Cap 12 mins)

AMRAP 12
100’ Bear Crawl (4x 25’ = across and back twice) (every 25’ = 5 reps)
30 DB Snatches 50/35#
*50 reps per round

I think many fitness enthusiasts look at training the core or “abs” as performing crunches or sit-ups. However, the majority of the core’s responsibility is to REMOVE movement, not create it. This is why the majority of our core stability training is with a variety of planks, side planks, and hollow holds, instead of constant flexion of the spine.

WOD for Thursday, 2/15/18

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Stability:

3 Rounds:
Green Mile
25 Hip Bridges

MetCon: (Cap 12 mins)

Station 1:
EMOTM 5
15/13 Cal Row

Station 2:
EMOTM 5
15 Burpees

Station 3:
EMOTM 5
15 Ring Dips

Station 4:
EMOTM 5
15 DB Snatch 50/35


We are a completely new Every Minute on the Minute style workout today. Instead of using 1 or 2 movements and performing them for 15+ minutes you will be performing 4 separate mini EMOTM workouts with 4 different movements with a 1 minute rest in between each. Your score will be how many rounds out of the 20 you were able to complete.

WOD for Friday, 2/9/18

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Stability:

Rolling Plank:
4 Rounds of:
Side Plank- Plank -Side Plank (20sec each position)
-rest around 1min

Strength: (10 mins)

In 10 mins establish a 1RM of the following complex:
1 Hang Squat Clean
1 Front Squat
1 Hang Squat Clean
1 Front Squat
1 Hang Squat Clean
1 Front Squat

MetCon: (Cap 12 mins)

For time: (Cap 12)
3 RFT:
9 Front Squats 185/135#
15 Toes to Bar
21 Alternating DB Snatch 50/35#

Our muscles and other connective tissues help us move in different directions and planes. You probably don’t think about it but different exercises train our body to move through specific planes. A plane not trained often enough is the frontal plane. This is when we move sideways. The side plank trains us to stabilize the frontal plane rather than move through it.

WOD for Tuesday, 2/6/18

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Skill: (5 mins)

Handstand and kicking off and on the wall

Stability

5 Rounds:
30sec Handstand Hold
-30sec Rest

MetCon:

5RFR:
40sec ME Cal Row
-20sec Rest
40sec ME Ring Dip
-20sec Rest
40sec ME DB OH Walking Lunge 50/35# (both arms)
-20sec Rest

I’m sure you’ve heard by now that Dumbbells were included for the first time in the CrossFit Open last year. While it isn’t clear what exercises with the Dumbbells will be included its smart to include as many as we can in our preparation. Today we will train the DB Overhead Walking Lunge.

WOD for Wednesday, 1/31/18

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Stability:

4 Rounds:
20sec Single Leg Hip Bridge
20sec Single Leg Hip Bridge
20sec Side Plank
20sec Side Plank

MetCon: (Cap 20 mins)

AMRAP 20
15 Double DB Front Squat (performed on old blue wall) 50/35#
100’ Bear Crawl (towards leaderboard wall and back 2x)
200’ Farmer’s Walk (towards leaderboard wall and back 4x) 50/35#

*Every 25′ is 1 rep. So, 1 round of crawls = 4 reps. An entire round = 27 reps.


If “variance” is an important component of comprehensive training program, today’s MetCon would fulfill that. We pair three unique and completely different movements and train them over a long period of time. Dumbbell Squats are a weightlifting movement that is performed under moderately heavy load. The Farmer’s Walk is a slow and heavy locomotive exercise testing the bodies ability to carry loads and requires a great deal of grip strength. The Bear Crawl is an exercise about mobility and body control.

WOD for Thursday, 1/11/18

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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.

WOD for Thursday, 1/4/18

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Stability:

KB Stability Walk Series
2 laps OH
2 laps Front Rack
2 laps Suitcase
http://youtu.be/05dSQCUGRLc

MetCon:

5 RFR:
40sec Ring Dips
-20sec Rest
40sec Box Jumps 24/20#
-20sec Rest
40sec DBall Slams
-20sec Rest
40sec DB Push Press 50/35#
-20sec Rest

It is common for us to perform 20 minute AMRAPs to workout on our long time domain conditioning. Today’s MetCon will be a long 20 minutes but in the form of intervals. A 2:1 work-to-rest ratio to be exact.

WOD for Tuesday, 12/26/17

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Stability:

4 Rounds:
20sec Single Leg Hip Bridge
20sec Single Leg Hip Bridge
20sec Side Plank
20sec Side Plank

MetCon: (Cap 20 mins)

“Cindyrella”
AMRAP 20
5 Toes to Bar
10 Burpees
15 Wall Balls 20/14#

We are back from the holiday weekend with a variation of “Cindy”.  This is a spicier version with Toes to Bar instead of Pull-ups, Burpees instead of Push-ups, and Wall Balls in place of Air Squats.

WOD for Monday, 12/18/17

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Warm Up:

50 Hip Bridges
2x Green Mile
20 Wall Squats

Strength: (30 mins)

In 30 minutes total as much weight as possible:
3RM Back Squat
3RM Front Squat
3RM OH Squat

MetCon:

1min ME Calorie Row

Let’s get spicy. The last week before Christmas break is going to start off the a unique strength test. In 30 minutes you will need to perform a 3RM Back Squat then move on to establish a 3RM Front Squat then finish by establishing a 3RM Overhead Squat. Combine the heaviest weight of each lift. Then perform a 1min ME Calorie Row. Take those calories and add them to your combined weight. That number will be your score for the day.

WOD for Friday, 12/15/17

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Stability

4 Rounds:
30sec Wall sit
-15sec Rest
30sec Side Plank
-15sec Rest
30sec Side Plank
-15sec Rest
30sec Hollow Hold
-15sec Rest

MetCon: (Cap 20 mins)

15RFT:
5 Chest to Bar Pull-ups
10 Push-ups
15 Jump Squats (minimum 6 inch jump)

You read that right, today’s MetCon is 15 rounds for time!  The workout is similar to an inverted “Cindy”. Rather than 20 minutes of 5,10,15 and collecting rounds your goal will be to attempt to complete the 15 rounds within the 20 minutes which may be very difficult. If you’re not going to finish it is still important to collect as many reps as you can.