Wods 5/7/18-5/11/18

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Monday

3 PC EMOTMx8 min

5rds
5 Power clean 155/105
10 Burpees
15 Wall balls 20/14

During the EMOTM, focus on cycling. Don’t go super heavy, 70-75% will get you good and warmed up. Use a weight you can touch and go for the wod. We want quick transitions to spike the HR.

Tuesday

3x
8/8 Bent rows
BSS 8/8

12 min AMRAP
8 OHL 95/65
8 KB SDHP 70/53
8 C2B pullups

Rows and split squats are great accessory movements that serve the role of correcting imbalances. You all need them! This wod is intended to be lighter weights, fast transitions. For the pullups, scale the reps if 8 is too many. we want to see at least the 1st round unbroken.

Wednesday

3×10 strict pullups
Rowing skills

1 Round Every 3 Minutes x 27 min (9 Rounds)

1: 400m run
2: 500M ROW
3: 0.6 Bike

Today we push into the longer time domain. We need to focus solely on aerobic endurance from time to time. Today is easy on the joints, but will improve circulation so you can recover from Monday and Tuesday as well as get in a great workout.

Thursday

3 Deadlift+3 power cleans+3 Front squats 6 sets

100 DU $in
10-8-6-4-2
Front squat 185/125
Ring dips
100 DU

This is the exact opposite of yesterday. The strength is there to build each part of the clean. Focus on a perfect setup every time. For the wod, use the rack if you have too. I want this one to be our heavy wod of the week.  You absolutely can get stronger with you HR elevated.  Take a breath after every rep.

1×10/10 TGU+windmill

“TKO”
8 min AMRAP rest 3 minx2
Bike 2/4/6…
DB snatch 2/4/6
Box Jump over 2/4/6…

 

TGU+windmill will open up all of the joints as well as serve as a great warmup for the wod. The key to the wod is bring it on the bike. Focus on set and breathing for the other movements. The bike is what make or breaks your score.

Wods 4/30/18-5/4/18

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Monday

3x
6 RDL 3211
15 GHD situps

“Bullseye”

12 min AMRAP
800m run buy in
10 KB SDL 70/53
10 Ring Pushups
30 DU

RDL are a new movement for most of us and are a great way to develop the posterior chain.  a great weight to use is 75% of your clean.  The coaches will help you adjust from there.  The wod is all about pacing.  Go no faster than will allow you to take a breath every rep.

Tuesday

2 hang snatch EMOTMx8 min

Work up to 80%

“Star Scream”
25 min AMRAP
20/15 cal row/bike
2 hang snatch add 5lbs/rd as long as you can

Use the EMOTM simply as an extended warmup.  When we mix submaximal aerobic work with olympic lifting people tend to pr.  You can start at whatever you want, you just can’t increase by more than 5lbs/rd.  If you want to get heavy, earn it!

Wednesday

Tempo Front squat 5×3
32×1 70-80%

“”Galvitron””
3rds
18 DB front squats 50/35
18 Burpee box jumps 24/20

The tempo forces the athlete to develop control throughout the entire range of motion.  This is key to stabilizing the hip and low back.  One of the most effective ways to develop strength is to simply increase time under tension.  Tempos are one of the safest ways to accomplish this.  For the wod, go get it!  We want to see you push the pace on this one.  This should feel like a max effort mile run.

Thursday

3×10 strict pullups

“Jack and Jill”

Teams of 2

5rds each
500m row
100m Front rack carry 53/35

1 person rows, 1 person carries, switch when the last person finishes

Today will get everyone a great workout and will allow your joints a break from the weights.  This is all about showing up and doing work.  Its hard to get more functional than picking up an object and moving it.  I know you all love strength, but we need to work on endurance as well.

 

Friday

8 Press+4 Push pressx3 sets

“Bumblebee
3rds
20 back squats 115/75
15 slam balls 40/30
50 Vlad carry(1OH/1Farmers) 53/35

The purpose of today is to build over head position as well as core strength.  Use a weight on the strength that you can do 8 reps in a row.  This will allow you to complete each set unbroken and will help keep intensity high.  For the wod, attack the back squats.  Go out of your comfort zone on the pace.  Use a weight that can be done all unbroken for rd 1.  The carry is the hardest part and will develop the core unilaterally.

Wods 4/23/18-4/2718

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Monday
Press 1rm
“””Happy 50th Birthday Bill Winn!””
15.3
14 min AMRAP
7 MU
50 WB 20/14
100 DU
Today we see where we are on strict press.  Improving this lift will have a lot of carry over to handstand pushups.  This wod is a lung burner.  I would break up the movements in 2 sets for each movement with short rests.  This will allow a faster overall pace.  On a longer AMRAP like this, your best bet is to start a little slower, and then pick it up.  We will scale the muscle ups to each person individually so everyone gets a great wod.
Tuesday
2 Deadlift EMOTMx8 up to 80%-deadstop
“Turbo”
5 min AMRAP
20/15 cal row
12 burpees over the rower/bar
12 Deadlift 185/125
3 min rest
20/15 cal row
15 burpees over the rower/bar
9 Deadlifts 225/155
3 min rest
5 min AMRAP
20/15 cal row
18 burpees over the rower/bar
6 Deadlift 275/185
This wod should feel like mile repeats. During the EMOTM, work up to a litte bit heavier than you plan on doing in the wod.  This will make the wod wt feel lighter.  Pick weights that allow you to go out of your comfort zones on the bike/rower!
Wednesday
Front squat 3×7 75%
“Heartburn”
21-15-9
Front squats 185/125
C2B pullups
We are going to be focusing on front squats for the next few months.  7 reps at 75 should be challenging but doable.  For the wod, if scaling, we want the first set in no more than 2 sets.  Tbis will keep the intensity high.  Yesterday was aerobic, today is a sprint!
Thursday
Handstand pushups skills
3 power clean EMOTMx6
“Forest Gump”
800m run
15 Power cleans 115/75
9 strict HSPU
Run 400m
12 power cleans 115/75
7 strict HSPU
200m run
9 Power cleans 115/75
5 strict HSPU
Will spend some time opening up the shoulders for HSPU.  This skill is going to show up a lot more often! The cleans should be light enough to cycle quickly.  The HSPU should be scaled so that strict is achieveable.  Seated DB press is an option as well.
Friday
3x
close grip bench 10
10 strict pullups
“Hot Rod”
3rds
400m run
30 Wall balls 20/14
18 DB snatch 50/35
This is a similar type of wod as wednesday accept you are not limited strength.  Adjust this wod so you can go unbroken.  The intent here is intensity.  Go get’em!

Wods 4/16/18-4/20/18

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Front squat find 1rm

Big lap
37 Front squats 155/105
37 Knees to elbows
37 Cal row

Happy 37th to Steph Wolters! Be smart here on the run, I’d suggest breaking the squats up in 3 quick sets. Same with the KTE. This is a fast paced wod, but not an all out sprint.

Tuesday

HS hold skills
alt HS hold/hollow rock

4 SDL EMOTMx8 60-80% Deadstop

3 min AMRAP rest 1 minx4
8 cal/Row bike
8 SDHP-KB 70/53
4 HSPU

Sumo deadlift carryover more to the squat than conventional. We don’t train this wide stance as often and I’m excited to see what it does to everyones conventional DL. We want the HSPU as close to unbroken as possible. The rest will allow intensity to be maintained by allowing the arms to partially recover.

Wednesday

3 sets
Clgr Bench 10-70%
DB rows 8/8

100 DU
3rds
12 DB PP 50/35
12 Vups
12 slam balls 40/30
12 ring dips
Then 100 DU

Bench and rows both hit the horizontal plane that often gets overlooked. The wod is gonna be spicy! Use DB that can be cycled quickly. Do the ring dips strict. It will make you stronger. Goal should be to go unbroken on all movements except the dips if necessary. This ensure the proper cardiovascular stimulus.

Thursday

Kipping pullup skills

Rowing cindy
20 min AMRAP
5 Pullups
10 Pushups
15 Air squats
20 cal row/bike

Rowing is very much as skill! Today is all about dialing in rowing technique. If you are good at kipping pullups, try butterfly, if not scale and go strict. Set a pace you can keep on the rower. This is most definitely not a sprint!

Friday

2 PS+OHS Every 75 sec x 7 sets

Teams of 2

15 min AMRAP
1/1, 2/2, 3/3, 4/4…
snatch 135/95
Burpee box jump overs 24/20

1wks 1 rest

The purpose E75 sec is to dial in hip ext as well as open up the shoulders. You and your partner can alternate as needed. Score is total reps.

Wods 4/9/18-4/13/18

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Monday

4 sets
5 sumo Deadlift 70% deadstop
8/8 BSS

“Run and Gun”
800m run
25 Ring pushups
400m run
15 Ring pushups
200m run
5 ring pushups

The goal of today is to strengthen those glutes! These muscles stabilize the hip which then provide knee and low back stability. Sumo DL and bulgarian split squats serve to provide variety to our usual strength movements to prevent imbalances
This wod will get the HR up but give the legs a break after the strength movements. We want you to be either unbroken or scale to get the ring pushups in 2/3 sets for the first 2 rds

Tuesday

3x
4/4 TGU
10 strict pullups


“Hamster wheel”
12 min AMRAP

5/5 DB hang clean and Jerk 50/35
10 burpees over DB
30 DU

TGU and strict pullups will both stabilize and warmup the shouders for today’s wod. Single arm implements allow us to balance out L and R. The focus of the wod is aerobic capacity. We want you to set a pace you can maintain the whole time. That might mean start off a little slower and then speed up if you feel good.

Wednesday

Tabata hollow rocks/superman
TTB skills
pigeon stretch

power clean+2 FS EMOTMx7 up to wod wt

“Jail break”
5 min AMRAP
21 cal bike/Row
21 TTB
21 FS 135/95
Rest 3 min
5 min AMRAP
15 Cal bike/Row
15 TTB
15 FS 155/110
3 min rest
5 min AMRAP
9 cal bike/Row
9 TTB
9 FS 185/125

We will spend time today improving peoples TTB. After that we will practice picking up the bar and transitioning into the squat. The weights should go light, med, then heavy. Scale them so you can get each rd in 1-2 sets.

Dbl under skills
3x
7 snow angles
7 PVC windmills
7 PVC OHS

Max push press

“Racehorse”
4rds
12 KBS 70/53
12 Push press 115/75
12 box jump overs 24/20

We have worked really hard on our upper body strength and today we will see where we are at on push press. We will go over mechanics in the warmup to ensure a vertical bar path. For the wod, scale the weights to be unbroken! It should be light. Wod is a sprint.

Friday

400m run
perfect stretch
Banded warmup
lat lunge w/ pause at bottom

Good mornings 3×8  get 10 strict pull ups b/w sets


“Dynamic Duo”
teams of 2
4rds each
25 wallballs 20/14
25m suicide sprint
1 person works 1 rests


Good mornings will strengthen the back and hamstrings but lay off the quads since they have been taxed a lot this week. Alot of folks want pullups so we are going to be putting them in a lot more in between sets of barbell strength movements.
This wod will encourage you to get out of your comfort zone and go unbroken. The suicide is all about changing direction quickly.

 

4/2/18-4/6/18

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Monday

Tempo Front squat 5×3  32×1(3 down, 2 pause and back up) 70%

Rope climb skills

15 min AMRAP
20/15 cal row
12 Front rack lunges 115/75
2 rope climbs

The focus for the front squats is always moving well. The tempo stresses staying engaged on the way down. This is good for all levels and will help everyones form. Now that we have 6 ropes thanks to Randy, its time to put them to use. We will help everyone improve their technique during the warmup. For the scaling, scale the lunges so that they can be done unbroken.

Tuesday

Sumo Deadlift 5 E2Mx10 min 55-75% of DL all deadstop

3rds
400m run
15 KB SDL 70/53
15 KBS 70/53
8/5 strict pullups

Sumo Deadlift is a bit easier on the low back and tends to strength the hips a bit more. This doesn’t require as much flexibility as well as its very functional to moving real world objects. For the wod, scale the pullups so that they are challenging but achieveable. Its ok to do them in 2 sets as long as you can atleast get the first round unbroken.

Wednesday

DU skills
3x
10 strict dips straight bar or rings
15 GHD situps

40-30-20-10
80-60-40-20
DB snatch 50/35
Dbl under

The dip is the squat of the upper body. We are going to be really honing in on upper body strength as it is key to all of the gymnastic moves as well as for providing shoulder stability. The GHD situps can be scaled via reps or ROM.
Couplets are arguably the most effective style of workout. We are going to work unilateral strength as well as aerobic capacity with the DU. Scale the snatches so you can move the whole time!

Thursday

TTB skills

Hang power cleans
3 EMOTMx8 min up to 75%

6rds
7 hang power cleans 135/95
7 burpees over the bar
7 TTB

The hang cleans are merely here to warmup the front rack and develop skill with cycling for the wod. We want them to be unbroken during the wod. The key to this one is fast transitions. Its not a sprint due to the number of rounds. You should start off a bit slower than you think and pick it up on rd 3 if you feel good.

Friday

4 sets
5 push press 70%-hold 2ct
8 strict pullups (use wt if you can)

21-15-9
DB front squat 50/35
DB push press 50/35
Bike cal
50m farmers carry 50/35

We are pausing at the top of the push press to build stability. This is incredibly important for injury prevention.

This wod is most definitely a sprint. Get through the set of 21, and its all down hill. Farmers carries not only build core strength, they have the added benefit of strengthening out the biceps.

WODs 3/26-30

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Congrats on finishing the 2018 open!  We are excited for March to end this week and look forward to seeing you all A LOT more starting in April.  Thank you to everyone from CFC that helped us set up for Mike’s Celebration of Life last Saturday.  We had more people at the gym that afternoon than we have ever had in there at once.  It was just like Mike had wanted!

Monday
“Chest Monday”
1RM close grip bench press

15 min AMRAP
Teams of 3
1 person doex max rep bench at approx 50% of 1rm
1 person runs a 200m
1 person does single jumps
switch every time the runner returns

Today we will test our 1rm close grip bench. Close grip is safer for the shoulder as well as has greater carry over to our gymnastics movements. For the wod, the goal is to test muscular endurance. We want a weight on the bar you can move continuously for 15+reps for round 1. The other movements are there to keep the HR up and tax the aerobic system

Tuesday
“Sixteen candles”

Power snatch+snatch EMOTMx8 work up to 75%

Hill Run-Outlier/CFC-Marriott
The remainder of class to hit a max snatch

score is Time and wt lifted

The EMOTM is simply a primer. We want to dial in the movements as well as open up the shoulders for the work we are about to do. We have done a lot of challenging wods over the open and now its time to see how well they carry over to our running. Running is a very objective way to measure our fitness level. For the snatch post run, start with very light or no weight on the bar. You have the rest of class to hit your max. Make sure you sit down between attempts and take smart jumps

Wednesday
“Fast times at Ridgemont High”

Front squat find 3rm

150 wallballs for time 20/14
*every time you stop-8 cal bike

We have been consistently squatting and now its time to see where we are at. Outlier is going to do a Clean and Jerk cycle starting next week. you should be able to clean your 3rm FS provided your technique is on point and your pulling strength is adequate. This will give you a good ball park goal to shoot for when you test your clean and jerk.  The wod is intended to force you out of your comfort zone. The intent here is maximum effort. The greatest adaptation in CF is between the ears. Today is a day that you all are going to get better.”

Thursday
3 Rounds
10 Strict pullups
5/5 TGU

“The Breakfast club”
5 min AMRAP rest 2 min, 6 min AMRAP rest 2 min 7 min AMRAP
5/5 KB hang cln and Jerks 53/35
10 SDHP 53/35
10 TTB
30 Du

The pullups and TGU are movements that build shoulder stability. The TGU also help train the obliques which are crucial in core stability.
The wod is the exact opposite of yesterday. Here you must pace yourself. The rest will allow you to maintain a faster pace, but you should still focus on holding a pace you can maintain and not go to hard out of the gate. This way, you will actually maintain a much higher average speed and get a better score.

Friday
“Pretty in Pink”
5 Deadlift every 1:30×5 work up to 75%
All Deadstop!!!

3rds
500m row
12 Deadlift 225/155
12 Ring dips

The focus today is on the setup of the deadlift. A proper setup will ensure posterior chain engagement as well as prevent injury. The weights are not intended to get really heavy. Deadlift is a movement that you don’t necessarily need to go all out on to see improvement. This wod is intended to feel like a mile run. You should hit the first rd at 90%, hang in there on the 2nd, and give it all you have on rd 3. Better to start a little slower and finish strong, then to start off strong and burn out.

Wods 3/19/18-3/23/18

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Monday
Hang power clean 15 min to find heavy set of 3
3rds
30 Wall balls 20/14
12 Hang power cleans 135/95
Roll quads, low back and shoulder mobility
For the hang cleans, focus on foot position as well as fast elbows.  This will carryover tremendously to the wod.  A heavy set means heavy for today with good form, not necessarily a max.  For the wod, try and get out of your comfort zone.  If you normally break the WB up in 3 sets, try 2.  This is what training is for.  This should be a lung burner.  The programming this week is designed to have time at the end for mobility.  There is one more open wod left and by process of elimination, there are only so many options.
Tuesday
3 sets
8 Bench
8 strict pullups
15 min AMRAP
100m run
10 true pushups
30 DU
8 C2B pullups
low back and shoulder mobility
Next week we will max on bench, so try and add a little from last week.  For the wod, DON’T TEAR YOUR HANDS!!!!  Try and maintain a steady pace.  If you are beat up, this a great one to just go through the motions and get a sweat on.  This is not a sprint.  Focus on form and efficiency during the movements.  It might be faster for some of you to break up the C2B.  NEVER GO TO FAILURE ON GYMNASTICS.  If you do, it will become sets of 1 at best.
Wednesday
3×8/8
Front rack lunge
Thrusters skills
10-8-6-4-2
Thrusters 95/65
TTB
2x number of cal row or bike
Roll quads and shoulder mobility
Single limb movements are a great way to load the legs without as much stress on the low back.  This wod is meant to be low volume of reps spread out over a10-15 min period of time.  This will allow the HR to stay up, give everyone a great workout, allow you all to practice thrusters, but not jack you all up for Friday.
Thursday
25 min AMRAP
400m run
7 ball slams 40/30
7 burpees w/ lat jump over parallets
500m row
7 ball slams 40/30
7 burpees w/ lat jump over parallets
.6 bike
7 ball slams 40/30
7 burpees w/ lat jump over parallets
low back and shoulder mobility
There is a lot of running/rowing/biking this week.  It won’t jack your joints up for the final open wod, will keep you loose for Friday, and will help out the aerobic system.  Post wod, we want to really open up the shoulders and lower back as well as the quads.
Friday
18.5 TBA

WODs 3/12-16

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Monday
C2B pullups skills

Front squat 3×7 70%

3 Rounds
400m run
15 Thrusters 115/75
15 C2B pullups

You know there coming… This week or next week we’ll have Thrusters, C2B pullups, HSPU, and or wallballs. We’ll work on technique for connecting C2B in the warmup. Gymnastics is about economy of motion. Use this time to move well. The front squats are at just enough volume to keep us strong but not wreck the CNS. For the wod, the thruster should be a little on the heavy side. However, you should be able to get them in no more than 2 sets per rd. This wod is meant to mimic a mile run type feeling. Go hard on the run and then transition immediately to the thrusters. Never go to failure on C2B pullups! Always leave one or 2 in the tank.

Tuesday
HSPU/KHSPU skills

Close Grip Bench 3×8 add from last week

3 sets
5 min AMRAP
Row/Bike 500m/.6
12 Ball slams 40/30
50m front rack carry 70/53
Max HSPU in remaining time
rest 2 min

Today we will work on connecting KHSPU. If you don’t have these, don’t worry, we can scale it as needed. You will most likely see them this week or next week for the open wod. These movements are a skill. As such they need to be practiced when you are fresh. We are going to add a little bit of weight this week on bench. We are going to keep this up and max out after the open. For the wod, the goal is to get to the HSPU with as much time on the clock as possible. If you don’t have HSPU, we can help you come up with appropriate scales.

Wednesday
2 Deadlift EMOTMx8 up to 80%

5rds-go up in wt each round
10 Deadlift 135/95, 185/125, 225/155, 275/185, 315/205
20 Wall balls 20/14
10 Box Jump overs 24/20

During the EMOTM, make sure you hit all the wts you’ll do in the wod. This preps the CNS so that the weights won’t be such as shock to your system during the wod. For the wod, don’t go all out on the first rd. Ease into it so that you don’t burn out on the heavier wts. Try and get all the WB unbroken. This will help prep you for the open wods as wells as give your system a greater stimulus.

Thursday
1×10/10 KB TGU + windmill

1 pause snatch+snatch EMOTMx8 up to 80%

15 min ARMAP
20 cal row
12 goblet lunges 53/35
8 Knees to elbows
4 squat snatch 135/95

We have to keep working on staying over the bar. Its common to see people to start their 2nd pull to quickly. The pause is meant to strengthen the weak point as well as drill in proper technique. The wod is one you should pace. This will keep your HR elevated, get you a great wod, but not mess you up for the open workouts.

Friday
18.4

WODs for the week 3/5-9

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Monday 5 March
Strength
4 sets
5 Push Press 70-75%
20 Russian Twists

“Speedy Gonzales”
Metcon
1 Round every 5 min x 4
400m run
12 PP 95/65
50 DU

Today’s strength is to help strengthen overhead pressing, as well as train the obliques. The obliques are very important in providing midline stabilization.  For the wod, we want each round to be fast. You’ll get a little bit of rest not enough to fully recover. You need to hit the run at 90% effort. We want to see you pickup the bar and maintain good form on the PP when you are tired. The weight is meant to be light and should be done unbroken.

Tuesday 6 March
Strength
Front squats find 5rm

“Worse than Karen”
80 WB 20/14
60 cal Row
40 WB 20/14
20 cal Row

This will be our heavy lift of the week. During the open, we have to make sure we still go heavy to keep the CNS sharp. With all of the sets of 7-10 we’ve been doing, I am excited to see everyone’s progress. If you don’t PR, don’t worry, the goal is to do your best for today and get in some quality lifts.  For the metcon, my suggestion is to try something you normally wouldn’t do. Get out of the comfort zone! See what it feels like to go unbroken on the WB, or break the WB and get it on the row! This is where you learn.

Wednesday 7 March
Strength
Pause mid thigh power clean + power clean EMOTM x 10
work up to 75-85%

5 Rounds
7 Power clean 65%
12 TTB
1 rope climb
12 plyo jumps over bar

Brilliance at the basics. The better you get, the basics become even more important. This will help a drill the positions as well as develop full hip extension.  For the wod, consider breaking up the TTB if they are a movement you struggle with. You will have a faster pace overall. We will spend some time reviewing rope climbs. Even if you’ve got them, there is always room to improve.

Thursday 8 March
Strength
3 Rounds
10 Close Grip Bench
6/6 single arm DB rows

15 min AMRAP
12/8 Cal Bike
15 KBS 70/53
8/5 strict pullups
7 True pushups

We are going to start doing a lot more horizontal pressing and pulling. This will help our overhead lifts, HSPU, improve stability, make our arms look better, and generally make us more awesome. fThe wod is meant to be done at a consistent pace. We want our HR to average 80% the whole time. The key is proper pacing. Go at a speed you could answer a question. Any faster and you will have to slow way down.

Friday 9 March
18.3 Open WOD