WOD
Wednesday 02.05.2020
POSTED ON February 4, 2020
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Warm Up: (Spend 15min of time on the warm up)
Team WOD: *Teams of 2 *For scoring everything counts as is 150 cals = 150 reps, :30 L-hang = 30 reps
150 row complete as a team switching when you wish :30 L-Hang (legs out)
100 kettlebell swings 53/35 complete as a team switching when you wish
50ft handstand walk complete as a team switching when you wish
WOD
Tuesday 02.04.2020
POSTED ON February 3, 2020
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8 dumbbell step ups light
A1.) Hollow body hold 3 sets of :30-:60; rest :45
A2.) Strict Handstand Push Ups 3 sets of 5-10; rest :45
*Sub kipping handstand push ups for athletes but stress the benifits of learning the strict variation of handstand push ups. Also scale pike handstand push ups off a box, wall walks or handstand holds.
Metcon: “Baby got back” 18min AMRAP
20 alt. Dumbbell Snatch 50/35
12 dumbbell step ups 24/20
WOD
Monday 02.03.2020
POSTED ON February 2, 2020
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A. 1 Clean High Pull + 1 hang clean above the knee + 1 high hang clean (power position)
Build to a heavy in 4-5 sets
*Metcon is any version of the clean
Metcon: “Light Weight Baby” (Ronnie Coleman Quote)
8 cleans 95/65 8 bar facing burpees
Remaining time ME cleans 185/125
WOD
Thursday 01.30.2020
POSTED ON January 29, 2020
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A1.) Strict Dip 3 sets of 8-12 reps; rest :45
A2.) Hollow body rock 3 sets of 20; rest :45
200ft heavy double kettlebell farmers carry
30 prisoner step ups 24/20
WOD
Tuesday 01.28.2020
POSTED ON January 27, 2020
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5 strokes rower arms only
5 strokes rower legs only
50ft single arm overhead carry
Partner Metcon: “Hold on loosely and don’t let go”
P2 dead hang 40 cal row (split as needed)
*score max double unders and calorie row completed *when partner falls from dead hang double unders stop and you must row
WOD
Monday 01.27.2020
POSTED ON January 26, 2020
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Arrive early to class today and begin your personal warm up for class you should break a sweat before your first attempt today. Since we have reloaded from overlap strength for the entire week we use today to set a baseline for the next 6 week phase of strength starting next Monday. Please read the following to prepare you for class.
Today we will perform the CrossFit Total. We will allow 45 of class time to perform the workout so we have a proper cool down and warm up for today. We have listed the rules for each element below as well as the rules for the Total itself.
THE PRESS The press is also done from the racks. The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up. The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced. Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.
THE DEADLIFT The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped. Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt. The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not. Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed. (Please wear the golf shirt as listed 😂🧐)
THE SQUAT The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced. Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt. THE PROCESS HOW IT WORKS Now that we know exactly what we’re doing, we need to figure out the best way to do it. For people not used to doing single maximum attempts, some tips on how best to safely do them are in order. After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be: 135 x 5 185 x 3 225 x 2 275 x 1 325 x 1 365 x 1 If you don’t have a good idea of what you can do for a heavy triple, you need to be doing a 3RM CrossFit Total today. After the squat, rest a while (long enough to rest, not long enough to get cold) and follow the same procedure with the press. Since press numbers will be much lighter, the warm-ups will be closer together, and you might choose to use fewer intermediate warm-ups. This is fine, since the squat has provided quite a bit of systemic warmup, if not actual fatigue. After a rest and a drink following the press, the deadlift warm-up might be abbreviated even further, with a heavier first warmup and only two or three intermediate sets before the first attempt. Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to know about a very important aspect of our training. It is my sincerest hope that it also makes a contribution to the training of athletes currently outside our community and functions as a way to introduce them to our methods, and to the good people of CrossFit. Here are some basic precautions that need to be followed for safety: 1) Don’t be silly.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid. 2) Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious. 3) Understand your abilities If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
WOD
Saturday 01.25.2020
POSTED ON January 24, 2020
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Foundation: Every 3 minutes for 15 minutes
A. Build to a heavy 5 rep push jerk max in 5 sets or less *The push jerk will help emphasize the other movements for the day because the athlete will have to do the movements to get into the push jerk position.
30 hang power cleans 135/95
WOD
Friday 01.24.2020
POSTED ON January 23, 2020
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5 behind the neck snatch grip thrusters
A. Every 1:30x 10 sets (15min)
*start at 55-65% add 5-15lbs every set goal is to work to a new 1RM snatch.
WOD
Tuesday 01.23.2020
POSTED ON January 22, 2020
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20 unbroken dumbbell power snatch
2 rounds for Quality at 80% effort
WOD
Wednesday 01.22.2020
POSTED ON January 21, 2020
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6/6 Kb single arm thruster
6/6 single arm Kettlebell swing
Foundation: Every 2:30 Minutes for 15 Minutes (6 Rounds)
A. Kettlebell Complex (finish all without putting down the Kettlebell)
8 hand to hand KB Russian swings (see video below for how to switch hands – go with first version “palm to palm”)
6 waiters squat right side
8 hand to hand KB Russian swings
6 waiters squat left side
*hand to hand counts 1 rep each time you switch hands in the air at the top of the swing.
Work to a heavy of this complex we’re currently in week 4 of this cycle.
Metcon: This IS a Hang KB Snatch (sorry for confusion) – do complete all reps on one side before going to the next side). We will likely run short on ropes for rope climb, recommend that they alternate turns
10/10 kettlebell snatch 53/35
8/8 kettlebell snatch 53/35
6/6 kettlebell snatch 53/35
4/4 kettlebell snatch 53/35
