Wods 9/23/19-9/27/19

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Monday

3x
8 strict pullups
8/8 Bulgarian split squats

“”Master Splinter””
3 Rounds:
400 Meter Run
12 Burpee Box jump overs (24/20)
15 DB Thrusters 50/35  
We will do our heavier lifting towards the beginning of the week to allow recovery for the open workouts.  The bulgarian split squats will strengthen the glutes but are easy on the low back.  Strict pullups will help a ton with all of the gymnastics moves.  I want the wod to be done in the 12-16 min range.  That means you cant put the DB down on the first round.  Maybe 1 break on the next 2 rounds.

Tuesday

DU skills!
“Full Circle”
75/50 Calorie Assault Bike
125 Double Unders
50m heavy Dball or sandbag carry
20 Sandbag/Dball over shoulder
125 Double Unders
50m Heavy Dball or sandbag carry
75/50 Calorie Row
This is our longer endurance piece of the week.  If you struggle with DU’s, this is the day to be here.  We are gonna devote some time to helping people improve them.  You pick the weight on the ball.  You should be able to make it the whole 50m without stopping.

Wednesday

Bar Crawl
Teams of 3 1 works at a time
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
This is a fun way to hit movements in a different format.  I want you to be able to get 10 in a row on round 1 of each movement, 7 on round 2, and then 3ish on the final weight of each movement.

Thursday

Ring MU skills
7 min AMRAPx2
3 Ring MU
12 DB step ups 1×50/35
12 Ball slams 40/30
12 Box jump overs 24/20
rest 3 min
This should be fast on all the movements except the MU.  I want you back on the rings as many times as possible. 

Friday

C2B skills

“Home run Derby”
24-18-12
Calorie row/Bike
Front rack lunges 135/95
Chest to bar pullups
C2B pullups are a game changer.  We will spend time working on them today in class.  This wod is supposed to be medium weight, high power.  Get out of your comfort zone on the row or lunges.  1 break at most on the 1st set of lunges.  No breaks on the set of 12 lunges.

Wods 9/16/19-9/20/19

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Reminder, Wednesday 6pm no oly class.  I will be teaching a wine and mobility course. Come on in and get your overhead squat position dialed in!

Monday

3x
5 Front squats 70-75%
8/8 BSS
“1-2 Punch”
10 min AMRAP
25 WB 20/14
40 DU
Today is the start of our winter cycle.  The first part is meant to address the posterior chain.  These are a lot harder after squatting.  I’d rather you really push it on the BSS and stay lighter on the FS if you must.  Scale the wod so you can move for 10 min.  This is really good prep for the open as well as some great endurance work.

Tuesday

3x
10 seated DB Press
20 Vups

“Pythons”
4rds
400m run
6/6 KB clean and Jerk 53/35
12/8 Strict pullups
Yesterday was all about lower body, today is arms!  We want the KB CJ unbroken every round!  Consistent pace on the run, may 2 breaks on the pullups.

Wednesday

20 min AMRAP
“IHOP”
3 Power cleans start at 60%
15/12 Cal bike Row
Add every 5-10lbs/rd
Its not enough to be strong.  We need to be strong when tired.  A lot of you will find that you lift better under these circumstances.  If you get too heavy, simply stay the same or drop down. for the remainder of the wod.

Thursday

Bar Mu skills
“Cold Feet”
Big lap buy in
4rds
4 Bar MU
8/8 DB snatch 50/35
16 Box Jump overs 24/20
50m Dball/sandbag carry
This is an opportunity to get better at higher skill movements.  I’d rather you scale reps on the bar muscle ups rather than skip them all together.  If you need to break this wod, it should only be the bar mu.  The other stuff should be consistent.

Friday

Rope climb skills
“Rope a Dope”
3rds
1 min max reps
KBS 70/53
Goblet lunges
Abmat situps
Push Press 115/75
Rope climbs
Rest 1 min

Today is a great day to work on rope climbs.  Scale the weights so you can get 12+ in a row on the first round.  We want you moving fast as long as possible.

Wods 9/9/19-9/13/19

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Monday

“CrossFit Total”

Find 1rm in

Back squat

Press

Deadlift

This is our benchmark for strength this coming year.  We’ll retest this before Christmas to see how far yall have come!

Tuesday

“””Championship Helen””
5rds
400m run
21 AKBS 53/35
12 Pullups
This is the exact opposite of yesterday.  We need to have strength and endurance.  This is my favorite benchmark for CrossFit endurance as it forces you to pace your self.  5rds is a different ball game as opposed to 3.
Wednesday
“Teams of 2
2k Row Buy in
“”Coe””
10rds(1 person must do a full round before switching)
10 Thrusters 95/65
10 Ring pushups
2k Row $$$ out
The world changed 18 years ago.  Never Forget!!!
Thursday
Du skills
2 Power snatch EMOTMx6
6rds
5 power snatch start 60% and add every round
30 DU
8 Step Ups 24/20 50/35 DB
30 DU
Use the EMOTM to dial in your movement.  If you’re beat up from this week, go lighter today and focus on moving well.  This is a great workout to use to improve your technique on snatch and double unders.  You improve your skills when you slow down!
Friday
“”Dirty Dozen””
15 min AMRAP
12 Box Jump overs
12 DB front squats 50/35
12 Ball slams 40/30
12 DB snatch 50/35
12 Burpee Box Jump overs 24/20
12 Toes to bar
12 DB Push Press 50/35
This is a fun way to end the week.  The goal today is simply to keep moving.  You this a chance to work on your breathing mechanics and transitions between exercises.

 

Wods 9/2/19-9/6/19

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Reminder, CrossFit Total, (max Back squat, Press, Deadlift) next Monday.  We’ll retest after Thanksgiving.  I am excited to see yall crush it!

Monday

Bench DB or close grip 3×10
“One at a Time”
4rds
1 arm DB push Press 10/10  50/35DB
25 abmat situps
10 Box Jump overs 24/20
10/10 DB snatch
Dball/Sandbag carry 50m
Bench press trains the horizontal plane which tends to get left out in CrossFit.  The wod will help address imbalances.  Scale it so you can move the whole time.
Tuesday
Back squat 3-2-1, 3-2-1 1st 3 at 75%-80-85, 80-85-90
“Thigh Gap”
40-30-20-10 Cal row
10-20-30-40 Front rack DB lunges 2×50/35
Build to a heavy, but not maximal single today.  Leave some in the tank for next week.  Attack the row on today’s wod.  Keep the weight on the lunges light enough to where you are doing the last round in no more than 2 sets.
Wednesday
“Hang power snatch+OHS+hang squat snatch E90 secx8
“Sucker Punch”
12 min AMRAP
10 hang power snatch 95/65
30 Dbl unders
10TTB
30 Dbl unders
The beginning piece is there to really dial in movement for the snatch.  If you’re confident with snatching, y0u can get heavy, but not maximal.  Scale the weight on this wod so you can get 10 in a row for atleast 2 rds.  We want to see 12 min of movement.
Thursday
3×5/5 windmills
Bar MU skills
“Bar Star”
4rds
25 Wallballs 20/14
7 Bar muscle ups
20 KBS 70/53
15 Burpees
A lot of yall are real close on bar muscle ups.  Expect them to keep showing up as the open will be here Oct 10.  The key to gymnastics skills is practice.   For those of you on the fence, don’t be afraid to sacrifice some intensity in todays wod so that you can refine your skill of bar Mu.  Sometimes, you need to slow down to get better.
Friday
Rope climb skills
C&J Cycling skills
CrossFit Linchpin Test 12
400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
This is a great all around test of work capacity.  The weight should be medium for this type of wod.  You shouldn’t be dropping it every rep!  That will be too slow.  Adjust so you can do 5 in a row for round 1.  Of the 3 movements, focus on the one you need the most help with and attack it!

Wod 8/25/19-8/29/19

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Great work on Battle by the Bay Everyone!  It was a great comp and Team   came out on top.

We are going to continue with more weighted single leg movements as well as put in some tempo work to improve the bottom position of our squats.  We’ve been alternating power cleans/Deadlifts every week and will continue to do so until the CrossFit Total September 9.

Monday

Front rack lunges
3×10/10 50-60% front squat

“Swole Cycle”

12 min AMRAP
10 DB hang squat cleans 50/35
100m run
10 Pullups
100m run
10 Push ups
100m run

Tuesday

“Good Time”


20 min AMRAP
Row 500m
12 Power snatch 115/75
sandbag or Dball carry 50m
Row 500m
12 Power snatch 135/95
sandbag/Dball carry 50m
Row 500m
12 Power snatch 155/105
Sandbag or Dball carry
Max cal in time remaining

 

Wednesday

Tempo Front squats 32X1
5×3

Teams or 2
Open wod 17.1…2.0

10-20-30-40-50
DB snatch 50/35
20 Burpee box Jump overs 24/20

 

Thursday


18 min AMRAP

“Hangin Out”

7 Hang power clean 135/95
2 Rope climbs
7 Hang power cleans
4 Muscle ups
7 Hang poer cleans
10 Toes to bar
7 hang power cleans
10 step ups 2×50/35
7 Hang power cleans
50m SOL carry 50/35

Friday

3 Deadlift EMOTMx7 min up to or slightly heavier than wod wt.

CrossFit Linchpin Test 3

3 Rounds for time of:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205

 

Wods 8/19/19-8/23/19

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Saturday will soon be upon us!  Hopefully you’ve strategized with your teams and are ready to go.  I know I am:)  Friday is more bodyweight and aerobic in nature  to allow you all to recover for Sat.  Don’t forget potluck afterwards at 12.

Monday

“1rd every 3 min x 27 min
1: Run 400m
2: Bike .6
3 Row 500m
The new rig goes up today!  We will need to stay on the small half of the gym while construction takes place.

Tuesday

Seated DB press 3×10 or HSPU 5×5 strict

“7 Layer Cake”
30 Ball slams
40 DU
20 C2B pullups
40 DU
30 DB snatch 50/35
40 DU
20 TTB
40 DU
50m SOL carry 50/35
40 DU
20 KB DL 70/53
40 DU
30 KBS
40 DU

Today’s chipper is meant to be a little bit of everything.  We don’t hit anyone movement that hard other than DU.  Having to transition back and forth to DU will lead to greater gains in coordination.  Most of the time with DU, its not fitness, it simply practice.

Wednesday

Back squat 6-4-3-2 75%-90%

3rds
400m run
14 Front rack lunges 115/75
2 Rope climbs

The % are a guideline.  We want you to make every set.  The 2 should be hard, but not a grind.  Scale the lunges so you can go unbroken.  Muscle imbalances are best fixed in single legs with moderate loads that allow for increased time under tension.

Thursday

Bar Mu skills

For Total Time
3 Rounds of:
10 Snatches (95/65 lb)
12 Bar-Facing Burpees

3 minutes Rest

Then, 3 rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time cap: 12 minutes
Scaled snatch 65/45
Pullups

We’ve been working hard on Bar muscle ups. Here is a chance to see where you are at relative to last March.  The open is here in October so you know these are coming!

Friday

Row/Bike
40-30-20-10
abmat situps
50m Dball/Sandbag carry every round

Today is meant to get the HR up and be easy on the joints.  This is important for building endurance as well as long term health.

Battle by the Bay

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The event will start at 8am Saturday the 24th  Our goal is to be done by 12.

Here are the teams followed by the events.  Time to get with your coaches and strategize!  Don’t forget we are having a pot luck afterwards at noon!

Team Clint
Darien
Claire
Russ
Ashley
Kyle
Matt A
Robin
Pamela
Lina
Doug
Team Johanna
Jenn H
Michelle S
Tim
John
Raquel
Tom
Bill
Ann
Lisa
Mike R
Team Katie
Rachel
Kara
Brendan
Lucy
Troie
Christophe
Cyndi
Maddie
Natali
Hannah
Event #1 All the Weights!
Clean ladder
Weights will ascend 10lbs EMTOM for 11 stations.  You may clean or deadlift.  A clean is worth more points than a deadlift.  Cleans can be power or squat.
Women
65
75
85
95
105
115
125
135
145
155
165
Men
135
145
155
165
175
185
195
205
215
225
235
Event 2  Run Forest run, and row…
Teams will pick 1 person do each set.  1 person works at a time, and the next person can’t start until the last person finishes.  Its basically a relay race:)
50 cal row
100m run
40 cal row
200m run
30 cal row
400m run
20 cal row
600m run
10 cal row
800m run
Event 3 “Bottle Neck”
Your coaches will decide who goes rx or scaled.  The weights on scale will be individualized according to ability level by your team’s coach.  This event will start with 1 person on the bike.  When they finish, they move to the step ups, and the next person gets on the bike.  Your time stops when the last person finishes.  All of the RX will go, and then all of the scaled.  Your teams score will be the 2 times added together.
Rx                                                                                            Scaled
50/35 cal bike                                                                       35/20 Cl Bike
30 DB stepups 1×50/35        24/20 in box                       30 DB step ups
30 KBS 70/53                                                                        30 KBS
30 DB PP 50/35                                                                   30 DBPP
2 Rope climbs                                                                        15 DBFS
Event 4
Force X Distance/Time=Power
Pick 4 team members for the sled push
6 min AMRAP move as much weight as far as you can!
Your goal is to move as much weight for as many 50m rounds as possible.  You can go with a strategy of more weight and less rounds, or more rounds and less weight.  Up to you.
Weights will be in 45lb increments(1 plate)
Event 5  “All the Marbles”
Take the remaining 6 people for this event.  1 person works at a time except that another person also does burpees.  You can switch any time.  After the chipper is complete, 2 people can do burpees.  Your team will have 2 scores, chipper time, and max burpees.
20 min AMRAP
150 Wallballs
150 Dbl unders
150 Situps
150 DB lunges
*Burpees
Pot luck at noon.

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Wods 8/12/19-8/16/19

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2 weeks until Battle by the Bay.  Its a fun way to build camaraderie and work out with people that come to different classes.   We are working toward a CrossFit Total on September 9.  We’ve been mixing strength in with work capacity so I am excited to see how strong yall have gotten!

Monday

3 Power snatch EMOTMx3 rest 1 min
2 Power snatch EMOTMx3 min rest 1 min
1 Power snatch EMOTMx7 heavy 
Open wod 11.1

10 min amrap
30 DU
15 Power snatch 75/45
The first part is a warmup.  Don’t get heavy until the last 7.  This wod is all about pacing.  Consistency is the key.  Start off too hot and you’ll pay!

Tuesday

3x
Back rack lunges 10/10
SS 10 strict pullups

500m row
12 Ring pushups
25 Jumping squats
400m run
12 Ring dips
25 Jumping lunges
6. Bikero
12 HSPU
25 Air squats
 
Back rack lunges target the posterior chain more so than squatting.  Expect these to light up the booty!  Attack the run/row/bike part of this wod.  Pace the upper body movements as needed.

Wednesday

Push Press cycling skills
8 min AMRAP
7 Box Jump overs 24/20
7 KBS 70/35
7 Push Press 135/95
2 Wall walks
rest 4 min
2 sets
The rest in this case keeps the intensity high and prevents technique from breaking down.  Scale this so you can go unbroken for as long as possible.  We want a quick pace.

Thursday

Ring Muscleups

10-1
Front squats 155/105
Bar facing burpees
2 Ring MU/rd
Muscle ups are hard enough, but today they are made worse by the burpees.  You’ll get 10rds to practice them in small sets.  This is a great way to develop a new skill.

Friday

5 min AMRAP
600m run
max rds
12 DB Step up 1x 50/35 24/20
12 Deadlift 185/125
rest 3 min
400m run
max rds
14 DB step up
8 Deadlift 225/155
Rest 3 min
200m riun
max rds
16 DB step up
6 Deadlift 275/185
 
The step ups will make the deadlifts harder than you think.  They are there to force us to use the posterior chain.  The deadlifts should be unbroken on round 1 and 2, and then slower on the last set.

WODs 8/5/19-8/9/19

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Reminder that our Battle by the Bay intra gym comp is 8/24/19 Saturday.  It will have large teams to ensure maximal participation.  Each team will be coached by Myself, Katie, or Johanna.  Its completely free.  Sign up at the gym!

Monday

3 Hang squat cleans work up to heavy set in 12 min
“Dos Mas”
6 min AMRAP
400m run then
maxrds
8  DB hang squat clean 50/35
8 pullups
Rest 3 min
6 min AMRAP
400m run then
max rds
8 DB hang squat cleans
8 Knees to elbows
The hang forces full hip extension as well as quickness on the 3rd pull.  This is a great day to see where you are at.  Attack the runs.  Get back with as much time on the clock as you can.
Tuesday
“Pump Juice”
3rds
1 min max reps
HSPU strict:)
Abmat situps
Row cal
hang snatch 75/55
Bike cal
Rest 1 min
HSPU are a lot of times limited by position.  We will work first on shoulder mobility.  Scale so you can get 5+ on round 1.  The other stuff will keep the HR up.
Wednesday
Back squat 10-8-6-4-2 try and add 5lbs from last week
“Up Hill”
8 min
10 DB step ups 50/35
10 Burpees
If last week was hard, don’t add.  This type of lifting is how we improve our CNS ability to recruit more muscle fibers faster.  The wod is just go.  Its gonna hurt, and its gonna help fix some muscle imbalances in the process.
Thursday
“Power cleans 3 EMOTMx8 add from last week
“”Clean up””
10 power cleans 135/95
100 DU
8 Power cleans 155/105
80 DU
6 Power cleans 185/12
60 DU
4 Power cleans 205/135
40 DU
2 Power cleans 225/155
20 DU
Weightlifting with some cardio today.  Focus on breathing, and suggest breaking up the cleans in 2 sets at the beginning.  Should get heavy, but not failure.
Friday
Bar Muscle up skills
Jake the snake 2.0
10-8-6-4-2
Push Jerk 135/95
Bar muscle ups
20-16-12-8-4 Cal row/bike
Scale the push Jerk so you can get 10 in a row.  The bar MU are supposed to be the hard part.  Break up the bar mu before you have to if necessary.  If you’re just not getting them, you can scale reps.

Wods 7/29/19-8/2/19

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Saturday August 24 will be our 1st Battle by the bay.  Large teams will be formed to ensure maximum participation and an even playing field.  There will be 3 teams, each captained by a coach.  If you want to sign up, simply put your name on the list.  Its free!  One of the events will be a clean ladder.  As such, we are going to focus on cleans for the next few weeks.

Monday

Back squat 10-8-6-4-2 70-75-80-85-90
“”Bombs Away””
10 min AMRAP
100m run
10 Wallballs 20/14
10 Pushups
We’re getting heavy today!  Don’t compromise form for weight.  The % are a guideline.  Consistent on the run and unbroken on the wallballs.  Scale so you can keep moving for 10 min.

Tuesday

“TTB skills
2 Power cleans +1 squat clean EMOTMx8 min warmup
“”Firestorm””
1k Row
4rds
12 Power cleans 155/105
12 Toes to bar
This is the 2nd week of this emotm.  It is hopefully alittle easier.  If so, get a little heavier than last week.  On the wod, row at 85%, then attack the power cleans.  If grip is an issue, break into 2 sets from the beginning.

Wednesday

Thrusters 2 EMOTMx8 floor
“”Tailspin””
AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

This is another chance to work on transitions.  A lot of time can be made up here.  Suggest breaking the C2B up in 2-3 short sets right off the bat.  Consistency will beat dying out.

Thursday


“”Nate on Roids””
10 min AMRAP rest 5 minx2
1 Deadlift 335/225
2 Muscle ups
4 HSPU
8 KBS 70/53
We want that deadlift to be on the heavy, but not maximal side.  It is there to slow you down.  You should focus on being consistent today, not going fast.

Friday

“snatch/Rope climb skills
“”Atlas””
3rds
400m run
10 OHS 115/75, 135/95, 155/105
2 Rope climbs
A lot of people will be limited by their snatch.  We will work on transitioning from the floor to the ohs as well as on rope climbs.  I want you to scale this so you can run hard!