Monthly Archives: September 2016

Let’s Start the Weekend Right

No better way to kickstart your weekend than getting some good cardio work in. 

And no better way to get some good cardio work in than with some running and thrusters!

9/30/16
Run
1x800m
3x400m

42 Pull-Ups
21 Thrusters (95/65)
30 Pull-Ups
15 Thrusters
15 Pull-Ups
9 Thrusters

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A Bit Of A Burner

I remember doing a version of this AMRAP a while back and it surprised me how fast it lit me up. My booty was locking up on me and my lungs were on fire. Intensity is key here for this AMRAP. You can move slowly through the workout and not get much out of it or you could go past that comfortable place and reap its full benefits. The choice is yours, either way it’s  a fun workout!

9/28/16

3 Rounds
25 KB Walking Lunges
15 Ring Dips
15 Sumo-Deadlift High Pulls

AMRAP 12
Starting at 9, increasing by 3 each round
9 Burpee Box Jumps
9 Squat Cleans (155/105)
12 Burpee Box Jumps
12 Squat Cleans
15
15

Performance Team

After the class work:

4 Rounds
12 Pull-Ups
12 Bent Over Rows with 2 second pause
12 HSPUs
12 Kb Clean and Jerks

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Time for a Redo

The 2016 Open workouts were all very challenging, each one tested very specific time domains and skill sets. It’s good to go back and redo some of these workouts, just to see if anything has changed since the last time you did them. Granted, the intensity might not be as high as it was during the Open setting but you can still get a good feel for the workout and an idea of what you might have improved upon or still need improving with. We will be redoing all of the Open workouts sporadically from now until the beginning of next year’s Open. We’ll start off with a short one. 

9/27/16
HS Practice

5 Sets of the following Complex:
1 Snatch Pull
1 Snatch High Pull
2 Snatches + 1 Extra OHS after each rep

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled:
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

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Get Ya Stickers Here!

  
Window Decals are here but in limited quantities. So if your old one is fading or if you’ve never gotten one now is the time to get one! Just ask one of your coaches and they will grab one for you. These go great on cars, water bottles, kids and loved ones. You can literally put them anywhere!

9/27/16
5×8
Front Squats
Between each set complete a 30 second L-Hold (Performance Team use parallettes)

*Increase weight on each set of Push Presses
Row 30cal
30 Push Press
Row 20cal
20 Push Press
Row 10cal
10 Push Press

Performance Team
5×8
Front Squats
Between each set complete a 30 second L-Hold on Parallettes followed by 10 Pass Throughs on Parallettes

*Increase weight on each set of Push Presses
Row 30cal
30 Push Press
Row 20cal
20 Push Press
Row 10cal
10 Push Press

6 Sets Deficit Clean work on 25s
1 Clean Pull
1 Clean High Pull
2 Power Cleans

3 Sets
15 Kb Swings (70/55)
25 GHD Situps

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A Starter Book

Larely we have been focusing on building up that backside with RDLs, Lunges and Deadlifts and this has left people feeling some tension in the low back. The majority of the time this can be remedied through a focused, aggressive and consistent stretching plan. This should be your first option before calling it quits and not moving for weeks at a time or even calling a chiropractor for an adjustment. Being proactive and educated in taking care of your own mobility can help save you a lot of time and money. 

There are tons of options out there for stretching. Yoga is great. There are also some options that many CrossFit people gravitate towards such as mobwod and being a supple leopard to romwod. There’s one book that I have found most helpful. I personally do not have a lot of time or patience to spend using bands and balls and all sorts of different contraptions on a day to day basis. And unfortunately I do not have the time to get in a consistent yoga session. I found a starter book years ago and still to this day it is what I use if I’m experiencing any knee pain or lower back tension. It’s simple stretching that you can do literally anywhere and each routine only takes about 10 minutes. Nothing fancy just the basics. If you’re one of those that only knows a few stretches and has no idea how to even target certain areas this should be a book that’s in your personal library. 

You can find it on Amazon for like 12 bucks. It’s very old school and does have some rather cheesy stretches but if you can overlook that I really believe you would find it beneficial. 

   
   

9/23/16
7 Rounds
7 Strict Pull-Ups
7 Ring Push-Ups
7 KB Push Press

400m Walking Lunges

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Sigmundsdottir is the Real Deal

So we are going to try some versions of this workout. Either way, if you scale it or Rx it make sure that the intensity stays high. This means that the weight needs to be moderate and the reps need to flow consistently with limited rest throughout the workout. Do not turn this into an hour long workout simply to say it was done Rx’d, you would benefit more from doing a different version and keeping the intensity up.

9/21/16
4×2 of the following complex as heavy as possible:
1 Power Clean + 5 Push Press

200 Double Unders
100 Kb Squat Snatches (70/45)
200 Double Unders

Scaled Options
V1
200 Singles or Doubles
50 Kb Power Snatches
200 Singles or Doubles

V2
200 Singles or Doubles
50 Kb Squat Snatches
200 Singles or Doubles

Performance Team
4×2 of the following complex as heavy as possible:
1 Power Clean + 5 Push Press

200 Double Unders
100 Kb Squat Snatches (70/45)
200 Double Unders

Finish with

3 Sets Heavy as possible and unbroken
9-6-3
Deadlift-Hang Clean-Push Jerk

5×20 Cal AirDyne

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Reach outside your Comfort Zone

  
Sports don’t build character, they reveal it. 

9/20/16
A)Continuous Tempo Back Squats
4×8
B) Bench Press
4×8

AMRAP 10
5,6,7,8,9,10 (starting from 5, increasing by 1 every round)
HSPUs
Toes to Bar

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