WODs 2/19/18-2/23/18

Posted by & filed under Uncategorized.

Announcement

The Open is upon us! For those of you who are looking to place competitively or beat your Open rank from last year, this week is your taper: don’t go full clip on any of the lifts and prioritize good reps and positioning over speed in the workouts. I would also recommend taking extra active and full rest days throughout the week in order to stay fresh for the first workout at the end of the week. Mobility is also the upmost importance. If you have little aches here or there, take time this week to mobilize those areas. If you are not hugely invested in the Open or just want to do it for fun, treat this week as a normal training week.

Monday 19 February
Strength
5 Sets of:
Squat Clean x 3 @ Establish a 3RM for the day
Rest as needed between sets.

MetCon
“Leonardo”
AMRAP in 12 minutes of:
2/2, 4/4, 6/6, 8/8…
Squat Cleans 175/115
Chest-to-Bar Pull Ups

 

Today we start with triples on Squat Cleans. This is a good opportunity to work on some barbell cycling before we will inevitably need that skill at some point over the next 5 weeks. Touch-n-go the lighter sets and stay on top of the bar after dropping it for the heavier ones. Having that discipline of staying right over the bar after dropping it will greatly decrease rest between reps.

We have some moderate weight Squat Cleans in our WOD, paired with Chest-to-Bar Pull Ups. 12 minutes isn’t short so be smart about how you approach this one, especially because you are increasing reps by 2 each round. Focus on strong hip movements for your Chest-to-Bar Pull Ups right from the get-go because if your lats get lit up too quickly, you will have a very hard time getting those elbows up when receiving the bar for the Squat Cleans.

Tuesday 20 February
Strength
EMOM for 8 minutes of:
Push Press* x 2 @ Build to today’s heaviest set
*Push Press will be taken from the floor.

MetCon
“Michelangelo”
Complete the following for time:
800m Run
20 Bar-Facing Burpees
20 Push Press 135/95
600m Run
15 Bar-Facing Burpees
15 Push Press 155/105
400m Run
10 Bar-Facing Burpees
10 Push Press 185/125

 

The strength portion is a simple 8 minute EMOM of 2 Push Presses. No tempo here, just power clean it up and get going. Build up to at least the weight you plan on ending the MetCon at during these 8 minutes.

We end class with a longer chipper consisting of Running, Burpees and Push Press. The runs aren’t short so don’t burn out with that first 800, smooth is what you should be thinking. If you can keep a relatively steady heart rate and pace until that last 400m Run, you will be able to fly through those last 3 movements. The Push Press in this workout will be taken from the ground and the weight does get a little heavy so focus on good technique for your Power Cleans and Push Presses to save as much energy as possible for that last set.

Wednesday 21 February
Strength
7 Sets of:
Power Snatch + Overhead Squat + Snatch @ Build to today’s heaviest set
Rest as needed between sets.

MetCon
“Donatello”
Complete the following for time:
50 cal Bike/Row
50 DB Snatch 50/35
50 Alternating DB Thrusters 50/35

The focus of today is the Snatch complex in our strength portion. There are 7 sets and you may rest as needed between sets so we will be spending the majority of our time here.

The MetCon is a simple three movement workout performed for time. Simple, but not necessarily fast. There are a lot of cals and a lot of reps so be smart about how you partition your reps. This is one of those workouts that lures you in with a very fast pace and by the time you get to the Thrusters you are all out of gas.

Thursday 22 February
Strength
1 Set of:
Turkish Get Ups x 10 each side
3 Sets of:
V-Ups x 20

MetCon
“Raphael”
In 4 minutes, complete the following movements:
50 Double Unders
15 Kettlebell Swings 70/53
15 Ball Slams 40/30
1 Rope Climb
Max cal Bike/Row
Rest 2 minutes, then repeat for a total of 4 Rounds.

Accessory work for the strength portion today. It’s been awhile since we’ve done Turkish Get Ups so practice with lighter weight before jumping right back into what you’ve done in the past. If you’ve never done this movement before it can be fairly complicated but the benefits far outweigh it’s complexity. If you’re looking to strengthen your core and shoulder stability, you should be doing this movement weekly.

The MetCon today is 4 Rounds of 4 minutes each with 2 minutes between the rounds. The movements aren’t too difficult but the pace is aggressive so you need to be moving pretty quick to get to that Bike or Row. Workouts like this one are great indicators of your transition times; try to get started on that next movement right away even if you don’t get it unbroken. Generally, athletes spend more time transitioning between movements than resting between reps of the same movement.

Friday 23 February

Open 18.1
To Be Announced…

Today we kick off the 2018 Open Season with 18.1! This will be in place of the normal class WOD. I hope you’ve been staying healthy the last couple weeks and giving your body some much needed R&R in preparation for these next 5 weeks, cause apparently we’re going to “demolish the perimeter” and see some new movements. Dave has known to be dramatic at times so hopefully these movements aren’t too foreign, but even if they are that’s what CrossFit is all about: being prepared for the unknown! Have fun this season guys and I wish you the best of luck!

 

WODs or the week 2/12-2/16

Posted by & filed under Uncategorized.

Don’t forget to check out our CFCers competing Saturday at the Swolemate Showdown at Outlier!

Monday 12 February
Strength
3 Sets of:
Front Rack Lunges* x 8 (each side)
*These are barbell lunges taken from the ground.
Rest 2 minutes between sets.

MetCon
“Smells of Rich Mahogany”
*The following WOD will be taken as three separate AMRAPs with 2 minutes of rest among them. The times for the AMRAPs are 6, 7 and 8 minutes, respectively. In other words, you will start with a 6 minute AMRAP of the following movements, rest 2 minutes, then start a 7 minute AMRAP of the following movements, rest 2 minutes, and finally end with an 8 minute AMRAP of the same movements.

40 DB Walking Lunges 2 x 50/35
30 DB Snatch 50/35
15 Toes-to-Bar
15 Box Jump Overs 24/20
15 Slam Balls 40/30
Max Cal Bike/Row
Rest 2 minutes

We open the week with more lunge work. There is no doubt in my mind that lunges will make another appearance in this year’s Open at some point so it’s best to be prepared for the movement. Our strength today focuses on the barbell version of the movement with 8 lunges on each leg. This can be done forward or reverse. I would recommend taking these from the ground to practice setting up. Build over these 3 sets.

The WOD is 3 AMRAPs separated by two minutes of rest. Read the description above for the logistics. We start with a dumbbell focus for the lunges here then move into other common movements we typically see in Open WODs. There is a max cal Bike or Row after the chipper in the remaining time of each round so figure out a good strategy to allow for as much time as possible for the cals. Goal here is to get to that Bike or Row with as much time remaining as possible.

Tuesday 13 February
Strength
EMOM for 8 minutes of:
[Power Clean + Jerk] x 2

MetCon
“I Love Lamp”
4 Rounds For Time of:
400m Run
6 Power Clean and Jerks 145/100
12 Ring Push Ups

Today we focus on barbell cycling in the form of Power Clean and Jerks. Treat the strength portion as a primer for the workout but go as heavy as you can while stringing the two reps together.

The MetCon today is geared towards practicing barbell cycling under the stress of fatigue from a Run and the Ring Push Ups. Body positioning and technique will carry you through those Power Clean and Jerks, so stay focused on that barbell. The weights are slightly heavier than the traditional 135/95 weight we typically see so that the next time you have a workout with 135/95, if will feel easier and you will have more confidence picking up that bar and getting through those reps quicker.

Wednesday 14 February
Strength
5 Sets of:
Overhead Squats* x 3
*Pause at the bottom of each squat for 2 seconds.
Rest 2 minutes between sets.

MetCon
“Diversity is an Old Wooden Ship”
AMRAP in 12 minutes of:
20 cal Row/Bike
10 Overhead Squats 95/65
40 Double Unders

We’re opening up with Pause Overhead Squats today as our strength focus. There are 5 sets so you have time to build up to something moderately heavy. Stay disciplined on your 2 second holds at the bottom to improve overhead stability and leg strength punching out of the bottom of the hole.

The MetCon is a moderate time domain AMRAP. The calories on the Bike or Rower will make it harder for the Overhead Squats but try to keep this unbroken. The 40 Double Unders is a decent set, but presents a great opportunity to practice pacing this movement. What I mean by this is simply not going as fast as you possible can in order to get a short rest before the next round of Biking or Rowing. Easier said than done but can pay dividends the more you practice.

Thursday 15 February
Strength
3 Sets of:
Dead-stop Deadlift x 5 @ 75%
Russian Twists x 20 (each side)
Rest 90 seconds to 2 minutes between supersets.

MetCon
“Don’t Act Like You’re Not Impressed”
4 Rounds For Time of:
200m Run
10 Double Kettlebell Deadlift 53/35
10 Burpee Box Jump Overs 24/20
4 Bar Muscle Ups

More dead-stop deadlifts this week to focus on strong, smooth pulls. The Russian Twists are a great supplement to the deadlifts to improve overall core stability and strength. Only three sets here so try to not rest any longer than 2 minutes between supersets.

A little more running in our WOD today, but only 200m. This should be a quick run going straight into the Double Kettlebell Deadlifts. Both the Double Kettlebell Deadlifts and Burpee Box Jump Overs should be smooth and unbroken, allowing for a little time for adjustment before hitting your Bar Muscle Ups. We aren’t focusing on Bar Muscle Ups technique as an opening skill section so time to put all that training to the test. Focus on fast, strong hips on those Muscle Ups.

Friday 16 February
Strength
3 Sets of:
Back Squat x 6 @ 70%
Rest exactly 2 minutes between sets.

MetCon
“I’m Kind of a Big Deal”
Open WOD 15.5 with DB
Complete reps of 27-21-15-9 for each of the following movements for time:
Cal Row
DB Thrusters 50/35

We start this Friday with some moderate weight Back Squats. Only 3 sets for 6 reps so you should only be resting 2 minutes maximum between sets.

The dreaded DB Thrusters make their return this week in the form of a previous Open WOD. I advise pacing the Row and Thrusters from the start then start picking up the pace on the round of 15 reps. This won’t be easy but go in with a game plan and listen to your body, making slight adjustments along the way if needed.

WODs for the week 2/5-9

Posted by & filed under Uncategorized.

Monday 5 February
MetCon
“Why Are You So Sweaty?”
Complete the following for time:
100m Farmers Carry 50/35
30 DB Thrusters 50/35
30 Toes-to-Bar
30 DB Snatches 50/35
30 Pull Ups
30 Front Rack Lunges 50/35
30 Ring Push Ups
100m Farmers Carry 50/35

No Strength or Skill portion today, just a good ole’ long chipper. The chipper has a dumbbell focus so we have the opportunity to improve our proficiency with them. We also have various gymnastic movements to test ourselves with as well. Looking at the 30 reps across the entire workout, you may see some movements that you know you can go unbroken. Although you may be proficient in that movement, you need to think about how going unbroken, and the time under tension for the muscle groups used, will affect your body going into the next movement. This way of thinking is the strategic aspect of the sport. The better you get to know your ability and your body, the better you can strategize for a workout. If you’ve never thought about workouts this way, today is a great day to start.

Tuesday 6 February
Strength
Every 90 seconds, for 12 minutes (8 sets) of:
Power Snatch + 2 Overhead Squats*
*Pause at the bottom of each squat for 2 seconds

MetCon
“Nancy [Huff]”
5 Rounds For Time of:
400m Run
15 Overhead Squats 95/65

We are going slightly longer for each set of the EMOM today simply to allow for enough time with the pause at the bottom of each squat. We are sticking with our standard eight rounds so plan your jumps accordingly and have your weights ready to go. Most of your Overhead Squats are much higher than your Power Snatch so you may not feel too stressed for the Squats, but this will teach you to get into Overhead Squatting positioning quickly from the Power Snatch and get you ready for the lighter Overhead Squats in the MetCon.

Today’s WOD is the benchmark “Nancy.” Nancy Huff is also Brennan’s mom in Step Brothers so it is very fitting that we test our Overhead Squats with this benchmark. The OHS is lighter so go for bigger sets, or even unbroken if you can. A lot of the time this WOD is determined by how you pace your runs: you want to go fast enough to not waste any time and have a bunch of energy for your squats, but you don’t want to go too fast and have to stare at the bar to get your heart rate down and control of your legs back. The weight is lighter so use that Power Snatch, or even Full Snatch, to initiate the Overhead Squat.

Wednesday 7 February
Strength
4 Sets of:
Deadlifts x 5
GHD Sit Ups x 15
Rest 90 seconds to 2 minutes between sets.

MetCon
“Songbird of My Generation”
Complete the following for time:
-BUY IN- Row 1000m/Bike 1.2mi -BUY IN-
3 Rounds of:
12 Double Kettlebell Deadlift 53/35
12 Ring Dips
-CASH OUT- Row 1000m/Bike 1.2mi -CASH OUT-

We start today with our famous Deadlift and GHD Sit Up superset. Build on your Deadlifts over the course of the four sets. These are not dead-stop today so you can use that bounce, but remember that you can’t push the bar into the ground to force the bounce and I want you all to stay tight and in control on the descents. Challenge of the day: stay double-overhand with no hook grip for all your sets of Deadlifts. This will improve your grip strength!

The MetCon today is a long distance Buy-In and Cash-Out sandwiching 3 quick rounds. If possible, use a different erg for your Cash-Out than you used for your Buy-In. The Double Kettlebell Deadlifts are pretty light, but that doesn’t mean you shouldn’t concentrate on good form. Even light weights can mess you up so stay focused and utilize that hip hinge. The Ring Dips are not strict so practice that kipping motion to help yourself out. Think about the kip on the dip like aggressively bringing your knees to your chest as you press yourself up.

Thursday 8 February
Skill
Bar Muscle Up Skills

MetCon
“Did We Just Become Best Friends?”
AMRAP in 20 minutes of:
2 Bar Muscle Ups
4 Handstand Push Ups
8 American Kettlebell Swings 70/53

I have seen a lot of improvements in everyone’s technique over the past few weeks with the Bar Muscle Up! You are really putting in the effort to strengthen specific muscle groups and practice certain movements to build a strong gymnastic foundation; you will get these sooner than you think, just stick to it! We continue with the skills again this week. Depending on the size of the class, the coach may be able to help with individualized assistance as far as prioritizing what to work on first in order to get your first Bar Muscle Up.

We have a longer AMRAP today with only 14 reps per round so we should see a lot of rounds posted. We have regressed the number of Bar Muscle Up reps back down to 2 so if you just got your first Bar Muscle Up or just learned how to string them together, today is a great day to practice. The Handstand Push Ups are kipping so many of you can practice this skill as well. The American Kettlebell Swings are fairly heavy today so challenge yourself to hang on…it’s only 8 reps!

Friday 9 February
Strength
Every 2 minutes, for 12 minutes (6 sets) of:
“Catalina Wine Mixer” Complex
3 Power Cleans + 3 Front Squats + 3 Jerks

MetCon
“It’s the Freakin’ Catalina Wine Mixer”
AMRAP in 12 minutes of:
1 “CWM” Complex 155/105
30 Double Unders

We start off with a big 9 rep complex, I named the Catalina Wine Mixer, cause come on…it’s the Catalina Wine Mixer. Keep in mind that this is a complex so hang onto the bar then entire time. That means you need to touch-n-go the Power Cleans. Build in weight over the 6 sets but this complex gets nasty real quick so stay focused regardless of what is on the bar.

A more moderate time domain for the AMRAP today of 12 minutes. During this 12 minute workout you will complete 1 round of the CWM complex followed by 30 Double Unders. A lot of barbell cycling today so I recommend rolling out and mobilizing those forearms before and after today.

WODs for the week 1/29-2/2

Posted by & filed under Uncategorized.

Monday 29 January
Strength
EMOM for 8 minutes of:
[Power Clean & Jerk] x 2
Build over the 8 minutes.

MetCon
“Did you Touch My Drumset?”
AMRAP in 3 minutes of:
5 Power Clean & Jerk 135/95
7 Bar-Facing Burpees over Barbell
Rest 1 min, then repeat for a total of 4 Rounds.

The EMOM today is to prime you for the WOD. If you feel good, go as heavy as you’d like. With the Open just around the corner, this is a great opportunity to practice your barbell cycling. Even if you plan to go heavy, try to touch-n-go the two reps.

We got 4 Rounds of quick AMRAPs for the MetCon. This is where you can really test your barbell cycling. The Power Clean & Jerks are at a lighter weight with only 5 reps so try to hang on and attack each lift. There are a few ways to touch-n-go so be sure to ask your coach which would be the best for you. The Burpees are there to make life a little more interesting by keeping your heart rate high and making it a little more difficult to hang onto the bar for the Power Clean & Jerks.

Tuesday 30 January
Skill
Bar Muscle Up Skills

MetCon
“But You Have To Call Me Dragon”
4 Rounds For Time of:
12 Dumbbell Front Rack Lunges 50/35
50 Double Unders
5 Bar Muscle Ups

As you’ve probably noticed by now, we are really focusing on Bar Muscle Ups going into this next Open. We’ve seen some form of this movement in the past Open Workouts and this year should be no exception. No Strength portion today, just a thorough review of the Bar Muscle Up. For those of you who are still a little bit away from your first Bar Muscle Up, this is a great opportunity to practice your kipping pull ups and chest to bar pull ups! You can practice the transitions if you’d like, but I would recommend building confidence in the pull ups, chest to bars and bar dips. You can even practice the butterfly technique if you are able to knock out 10-15 kipping pull ups consistently.

Our WOD today has some movements from Open Workout 17.2 with Double Unders thrown in there to challenge the cardiovascular system a little more. The lunges will be done based on the 17.2 standard. A slightly bigger set for Bar Muscle Ups compared to last week’s workout. With this constant exposure to the movement, our goal is to have you able to string together bigger sets as we progress. You do have a decent amount of Double Unders before the Bar Muscle Ups though, so don’t beat yourself up if 5 is hard to get unbroken every round.

Wednesday 31 January
Strength
3 Sets of:
Front Squats x 7 @ 75%
Rest exactly 2 minutes between sets.

MetCon
“Just…Shut Your Mouth”
3 Rounds For Time of:
400m Run
7 Front Squats 185/125
2 Rope Climbs

Back to the Front Squats again today, but we will be taking them from the rack so let’s see if we can stick to that 75% for the 7 reps. This isn’t too aggressive, but make sure you warm up your front rack position even before the class warm up if possible.

We have some heavier Front Squats for the workout taken from the ground. Scale down if necessary, but this is the opportunity to challenge your strength. Make it a point to hit that first Rope Climb immediately after your last rep of Front Squat. This will prevent you from wasting time and staring at the Rope thinking about having to still do 2 climbs – you will knock one out right away and only have to think about doing 1 more.

Thursday 1 February
Strength
EMOM for 8 minutes of:
Dead-stop Deadlifts x 3 @ Build up to 80%

MetCon
“You Don’t Say That!”
Complete reps of 21-15-9 for each of the following movements for time:
Deadlift 225/155
Pull Ups
50m Broad Jumps (25m out and back)

Strength today is Dead-stop Deadlifts for 3 reps. We are building to 80%; don’t go above that today. These are dead stop so get a full reset at the bottom of each rep. Challenge yourself and try to stay double-overhand with your grip for these; hook grip for the heavier sets if necessary, but double-overhand without hook grip is a great way to build your grip strength.

The MetCon today is the classic 21-15-9 rep scheme with 50m Broad Jumps thrown into mix. I highly suggest using an over-under grip for the Deadlifts to save your forearms for the Pull Ups. Aim for big sets on the Pull Ups. Now’s the time to practice hanging onto that bar and holding onto your rhythm in preparation for the Open.

Friday 2 February
Strength
6 Sets of:
3 Power Snatch + 2 Overhead Squats

MetCon
“Dad, It’s Shark Week!”
Complete the following for time:
Buy In – 50/35 cal Bike – Buy In
then, 2 Rounds of:
30 Power Snatch 75/55
30 Wall Balls 20/14
Cash Out – 50/35 cal Bike – Cash Out

We end the week with an overhead focus. Today we are Power Snatching and Overhead Squatting for the strength portion. The focus is the Power Snatch but practice good positioning with your Overhead Squats.

A lot of work on that Bike today for the WOD. Take the Buy In at a moderate pace, warming up your lungs and legs and go all out on the Cash Out. There are a lot of reps for the two round couplet; pacing is KEY here. Even though you can hit all your Wall Balls unbroken, you have to think about how it will affect your legs going back into the Power Snatches. Big sets don’t always give you a faster time – something to think about!

WODs for the week Jan 22-26

Posted by & filed under Uncategorized.

Monday 22 January
Strength
5 Sets of:
Front Squat* x 7 @ Build to today’s heaviest set
*Taken from the floor.

MetCon
“An Offer He Can’t Ref

use”
Complete the following for time:
800m Run
30 “Curtis P”* 115/75
1000m Row

*”Curtis P” is 1 Power Clean + 2 Alternating Lunges

Changing it up today by taking the Front Squats from the Floor. Obviously you will need to Clean the weight in order to initiate these squats. Squat or Power Cleans are both acceptable, with Squat Cleans being more efficient because standing the bar up from the Squat Clean will count as your first squat. You’re building to today’s heaviest set over 5 sets so you have time to make moderate jumps.

No better way to start the week than with a little Curtis P in your lives. The weight is on the lighter side so once you get back from your Run, make the effort to get that first rep started quickly. Your Lunges can be either forward or reverse, but I personally prefer reverse Lunges when I have a front-racked barbell because it is easier for me to keep my chest up going through the range of motion of the movement. Your glutes will be a little toasty going into that Row but hunker down and fight for a good pace. Use those legs and drive through your heels!

Tuesday 23 January
Strength
5 Sets of:
Push Jerk* x 3
*with a 2 second hold in the receiving position

MetCon
“A Dish Best Served Cold”
Complete the following for time:
100 Double Unders
then…
10, 9, 8, 7….1 reps of:
Push Jerks 135/95
Toes-to-Bar
then…
100 Double Unders

Last week we worked on Push Press with a 2 second hold at the top, today we move on to Push Jerks with a 2 second pause in the receiving position. This will teach you to stabilize that receiving position as well as get more comfortable here before you recover. The more comfortable you are in this position the more efficiently you will be able to cycle reps and the more weight you will be able to lift.

The WOD today is a combination of Push Jerks and Toes-to-Bars with a Double Under Buy-In and Cash-Out. The Double Unders at the start will get your shoulders a little toasty for those Push Jerks and Toes-to-Bars, the Double Unders at the end will be a mental test of how long you can hang onto the movement. This Countdown Rep Scheme can be deceptively challenging if you start out too hot. If the weight is a little heavier for you or you are not as fluid on the Toes-to-Bars, you will benefit a lot more from breaking up the bigger sets at the start. Once you get down to the set of 5 reps and under you want to hold onto the bar.

Wednesday 24 January
Strength
EMOM for 8 minutes of:
Power Snatch + 2 Overhead Squats
Build to today’s heaviest set

MetCon
“Luca Brasi Sleeps with the Fishes”
AMRAP in 25 minutes of:
200m Run
2 Overhead Squats 95/65*

*Taken from the floor. Start at 95/65 and add 10 lbs per round.

The EMOM in our Strength portion is more of a primer for the WOD. The WOD is a longer AMRAP with increasing weight for the Overhead Squats. Although the weight jumps by only 10 lbs per round, some of you may run into the problem of getting to a heavier weight than you are able to Power Snatch. At this point switch to your Clean and Jerk to get that bar to the back rack position, then snatch-grip push press it up from there for your Overhead Squats. If you fail your first rep of the Overhead Squat twice in a row, drop the weight down to the previous successful set and redo that set. You may move back up in weight if successful.

Thursday 25 January
Skill
Bar Muscle Up Skills

MetCon
“I Don’t Like Violence”
AMRAP in 10 minutes of:
4 Bar Muscle Ups
8 Deadlifts 225/155
12 Box Jump Overs 24/20
-Rest 5 minutes-
AMRAP in 10 minutes of:
12 Ball Slams 40/30
12 Ring Push Ups
12 Jumping Lunges

We will spend a decent amount of the hour today to work on Bar Muscle Ups skills. If you have a strong enough kip and you are close to getting a Bar Muscle Up, then please pay attention to the coach’s tips and progressions. If you need to work on getting a more powerful kip, or lack the upper body strength to finish the pull to the bar/press out of the bottom of a dip, please focus on a separate set of tips and progressions from your coach.

The MetCon today is two 10 minute AMRAPs separated by a 5 minute rest. As you can see, the movements between the two AMRAPs are very different, that means you should approach these AMRAPs with different strategies. The first AMRAP is more skill-oriented with a heavy barbell movement thrown into the mix. For this one, if you can’t consistently get the Bar Muscle Ups or Deadlifts unbroken, think about how you are going to partition the reps and be disciplined on your rest. Look at that clock and hold yourself accountable to a set time of rest every time you need it. The second AMRAP has very simple movements with more reps total. This is way more aerobic. You won’t have any\ natural rest between movements other than your transition time from the different stations. Get an aggressive pace going from the start and put that mental toughness to work as you try to maintain that for the entire 10 minutes.

Friday 26 Jy
Strength
3 Sets of:
Single Arm Dumbbell Strict Press x 10
GHD Sit Ups x 15

MetCon
“Fight Gone Worse”
1 minute of Max Reps for each of the following movements:
Wall Balls 20/14
Dumbbell Snatch 50/35
Burpees over Dumbbell (Open Standard)
Parallete Leg Shoot Thru
Rest 1 minute
Repeat for a total of 3 Rounds.

Accessory work for today’s Strength portion. Warm yourself up to a moderate-heavy working weight for the Single Arm Dumbbell Strict Presses. You want to go heavy enough to challenge your shoulders, but not so heavy that your overall stability is compromised.

The MetCon is the same format as the “Fight Gone Bad” WOD but with different movements. The Coach will demo the Parallete Leg Shoot Thru before the workout but it’s a very simple movement. You start in a hand plank holding onto the Paralletes (a reverse hollow body is ideal here) then jump your legs in front of you while constantly pressing down on those Paralletes with your hands. To finish the rep you kick you legs back into the starting position.

WODs for the week Jan 15-19

Posted by & filed under Uncategorized.

Monday 15 January
Strength
3 Sets of:
Front Squat x 8 @ 70%
Rest exactly 2 minutes between sets.

MetCon
“Ohana Means Family”
3 Rounds for Time of:
35 Wall Balls 20/14
15 Knees-to-Elbows
50 Double Unders

Jumping back into Front Squats this week at a moderate load. Knock out all three sets at 70% and be very aware of the clock so you take exactly 2 minutes of rest between sets. Strictly adhering to rest periods and tempo allows us to utilize a mechanism called ‘time under tension.’ This will not only allow for more strength gains, but more muscular growth as well.

We have a lot of reps in today’s MetCon. This is a good chance to practice different partitioning strategies (aka how you decide to break up your reps). If you were thinking of going unbroken on a movement, Double Unders would be the one I recommend. If you can knock out the Wall Balls in two sets (e.g. 20 + 15) and the Knees-to-Elbows unbroken or in two sets as well (e.g. 10 + 5), then you will have a very good time on this workout. Your heart rate will be very high going into that second round. Get comfortable with that feeling and push through those movements!

Tuesday 16 January
Strength
EMOM for 8 minutes of:
[Power Clean & Jerk] x 2
Build to a heavy set over the eight rounds.

MetCon
“Pull The Lever Kronk!”
For the following conditioning, you will complete as many rounds and reps as possible in 3 minutes of the set reps of Clean & Jerk at each weight, then complete as many Bar-Facing Burpees over the Barbell as possible in the remaining time. Rest 1 minute between rounds.
AMRAP in 3 min, then rest 1 minute for the following:
Round 1 – 10 Clean & Jerks 135/95, then Max Reps of Bar-Facing Burpees over Barbell
Round 2 – 8 Clean & Jerks 155/105, then Max Reps of Bar-Facing Burpees over Barbell
Round 3 – 6 Clean & Jerks 185/125, then Max Reps of Bar-Facing Burpees over Barbell
Round 4 – 4 Clean & Jerks 205/135, then Max Reps of Bar-Facing Burpees over Barbell
Round 5 – 2 Clean & Jerks 225/155, then Max Reps of Bar-Facing Burpees over Barbell

Two Power Clean & Jerks today for our strength portion. The early rounds are a good opportunity to practice some barbell cycling while the weight is a little lower. If you plan to go heavy, go for singles and focus on technique. If you plan to go Rx for the WOD, work up to, or at least close to, that final heavy weight of 225 or 155.

The MetCon today is five different rounds of three minutes of work. You will start with the specified reps of Clean & Jerks, then complete as many Bar-Facing Burpees over Barbell as possible in the remaining time. As you can see, the weight for the Clean & Jerks increase, but the reps decrease. Ideally, you want to get to the Burpees in the same amount of time, or less, than the previous round. With only one minute rest between rounds, fatigue may set in early so stay focused when you get to those Burpees and don’t give up on yourself. This is a mental WOD today.

Wednesday 17 January
Strength
5 Sets of:
Overhead Squats x 2 @ 32X1
Go as heavy as possible without compromising the tempo or your technique.
Rest 90 seconds to 2 minutes between sets.

MetCon
“To Infinity…and Beyond!”
4 Rounds for Time of:
500m Row
12 Overhead Squats 135/95

We start today with five sets of tempo Overhead Squats. Like I said about the rest intervals on Monday’s strength portion, tempo will also help build strength and muscle through time under tension. Build over the five sets but once you feel your technique get funky or have a hard time staying strict on the tempo, stay at that weight for the rest of the sets. The tempo and positioning are more important than weight.

The MetCon is a four round couplet of Rowing and Overhead Squats. This workout looks simple but do not underestimate it. The Row is a decent distance so it won’t be quick. I would recommend not going hard on the Row out the gate because it is followed by a decent number of Overhead Squats at a moderate-heavy weight. You will be taking the barbell from the ground so figure out whether you are planning to use the power snatch or power clean & jerk technique to get the barbell overhead. The power snatch will be a lot faster but requires a lot more energy and strength. The power clean & jerk to the back-rack position to the overhead squat takes a little more time to get in position but saves a little more energy. Regardless of the technique you use, twelve reps is a lot to hit unbroken so if you need to rest, drop it into the back-rack position to save time and energy.

Thursday 18 January
Strength
EMOM for 8 min of:
Dead-stop Deadlift x 2 @ work up to 80%

MetCon
“Hakuna Matata”
4 Rounds for Time of:
400m Run
7 Deadlifts 245/165
4 Muscle Ups

It’s been awhile, but Dead-stop Deadlifts are back! We go through a quick eight minute EMOM of only two Dead-Stop Deadlifts, building up to our 80%. As always with dead-stop, make sure you fully reset at the bottom between reps. If you can, challenge yourself and use a double-overhand grip without the hook grip in order to build grip strength as well.

Another four round WOD for today. Yesterday we have moderate weight and higher reps, today is the opposite with heavy weight and lower reps. Those deadlifts will get heavy quick so I advise using an over-under grip on the bar. We included Muscle Ups just to make it that much more fun and exciting. If you don’t have Muscle Ups yet, don’t fret, we will have a scale down for the movement. If you have your Muscle Ups, practice stringing these together. Even if you’re only getting doubles, 2 + 2 is better than 4 singles!

Friday 19 January
Strength
5 Sets of:
Push Press x 3
(2 second pause at the top of the press)
V-Ups x 15
Rest as needed between supersets.

MetCon
“Dragon, Not Lizard”
Complete the following for time:
50 Russian Kettlebell Swings 70/53
50 Thrusters 75/45
50 cal Bike/Row

We start this lovely Friday with five sets of three push presses with a two second pause at the top of each rep. Make sure you focus on good positioning with your dip and are aggressive with your drive. The two second pause at the top of the push press is to help improve overhead stability. Remember to squeeze your butts, get your hips under your body and not let your ribs stick out.

Our WOD for today is a straight three movement chipper. The Russian Kettlebell Swings are a little heavier so it may take a little bit of time to get through it, but the Thrusters are a bit lighter than we normally do so try to hang on to the bar and knock out bigger sets on the Thrusters. Once you get on the Bike or Rower it’s all out for those 50 calories. Grip and Rip, baby!

WODs for the week Jan 8-12

Posted by & filed under Uncategorized.

Monday 8 January
Strength
Take 25 minutes to build to today’s heavy:
“Heartbreaker Complex”
2 Deadlifts + 2 Hang Cleans + 2 Front Squats + 1 Jerk

MetCon
“High Quality H2O”
AMRAP in 10 minutes of:
10 Dumbbell Thrusters 45/25
30 Double Unders

Tuesday 9 January
Strength
EMOM for 8 minutes:
2 Hang Power Snatches + 2 Overhead Squats

MetCon
“Go Play Foos’ball”
AMRAP in 3 minutes of:
7 Hang Power Snatch 115/75
7 Toes-to-Bar
7 Box Jump Overs 24/20
Rest 1 minute, then repeat for a total of 4 sets

Wednesday 10 January
Strength
3 Sets of:
Back Squat x 8 @ 75%
V-Ups x 15

MetCon
“Yukon Do It!”
8 Rounds for time of:
15/12 cal Bike/Row
50m Dumbbell Overhead/Suitcase Carry 45/25

Thursday 11 January
Skills
Push Jerk Review
Bar Muscle Up Skills

MetCon
“The Medulla Oblongata”
AMRAP in 15 minutes of:
BUY IN – 1500m Row – BUY IN
20 Russian Kettlebell Swings 70/53
5 Bar Muscle Ups
8 Push Jerks 135/95

Friday 12 January
MetCon
“Captain Insane-O Shows No Mercy”
20 Deadlifts 275/185
400m Run
20 Russian Kettlebell Swings 70/53
400m Run
20 Overhead Squats 115/75
400m Run
20 Burpees
400m Run
20 Chest-to-Bar Pull Ups
400m Run
20 Box Jumps 24/20
400m Run
20 Dumbbell Squat Cleans 45/25
400m Run

Wods 1/2/18-1/5/18

Posted by & filed under Uncategorized.

Tuesday 2 January

Strength
Take 20 minutes to build up to today’s 1 Rep Max:
Overhead Squat

MetCon
“Get That Corn Outta My Face!”
3 Rounds for time of:
500m Row
21 American Kettlebell Swings 53/35
12 Pull Ups

Welcome to the New Year and a New Cycle, everyone! If you have not checked out the video blog yet, please give it a watch in the Facebook Outlier Collective Page. As we talked about in the video, we will be focusing a lot on Overhead Squats while we prep for the upcoming Open Season. Treat today as an assessment day for your Overhead Squat. You may not hit you all-time personal record on Overhead Squat, but this will be a good indicator as far as percentages to use moving forward.

The MetCon today is simply Helen with rowing as a substitute for running. For those of you that aren’t really fast runners, you should be able to see a major improvement in this Helen-like WOD. Keep in mind that by rowing, you will be using even more back, biceps and forearms so it may feel a little harder to hang on to the kettlebell or bar. Time to test that grip strength!

Wednesday 3 January
Strength
EMOM for 6 min:
3 Power Snatch
Build over the six sets

MetCon
“Mighty Eagle Powers”
5 Rounds for time of:
5 Power Snatch 135/95
10 Back Squats 135/95
-immediately followed by-
1k Row

Today we start with Power Snatches. We will be doing 3 reps every minute and build over the span of 6 minutes. Try to cycle all 3 reps (touch-and-go) at the lighter weights then switch to singles when necessary.

The WOD is a pretty simple couplet followed by a 1k Row Cash-Out. With the back squats being at the same weight as your power snatch, you’re obviously going to want to drop right into the back-rack position and start squatting following your fifth power snatch. You need to move quickly and methodically to do well on the 5 rounds. Try not to get your heart rate spiked too quickly; between a high heart rate and leg fatigue in the fourth and fifth rounds, you will be forced to slow down considerably. Once you get to the row get it going as fast as possible. If you need to start off a little slower to catch your breath, that’s fine, just keep that erg going. Regardless on how you start, fast or slow, go all out on the last 500m.

Thursday 4 January
Strength
3 Sets of:
15 GHD Sit Ups
50m* Single Arm Kettlebell Front-Racked Carry 70/53
*50m is to the end of the stairs and back

MetCon
“Ramses, He’s The Best”
Complete the following for time:
50/35 cal Bike
50 Dumbbell Snatches 50/35
5 Rope Climbs
50/35 cal Bike

We start with accessory work. The GHD Sit Ups are to improve our skill as well as strengthen our core. Make sure you keep your glutes squeezed through the entire ROM (range of motion). The Single Arm Kettlebell Front-Racked Carry will improve your front rack position by allowing muscle groups like your lats and shoulders to gain isometric strength and stability. Think about how a plank strengthens your core but you’re staying still, similar idea here.

Our MetCon is a nice little chipper to spice things up. The 50/35 cals on the Bike will create a little bit of leg fatigue before starting those dumbbell snatches, significantly slowing down your pace. Go in with a gameplan and stick to it as far as how you will partition your reps for the snatches. I always advise maneuvering your body and equipment so that you can see a clock to time your rests. This will keep you a lot more accountable and speed up your time tremendously. When you get to the rope climbs it’s all about finding that line between being mentally ready to go and mentally wanting to go. Fight to push yourself to get onto that rope right before you feel like you mentally want to go, this will teach you to shorten rest times on harder movements by improving your mental toughness. Once you get back to the Bike…just go. 50 cals is a lot to sprint so go hard and leave it all on the workout floor with this one.

Friday 5 January
Strength
4 Sets of:
Push Press x 5
Build over the four sets

MetCon
“Nachoooo”
4 Rounds for time of:
25m Suicide Sprint
12 Front-Racked Lunges 115/75
12 Push Press 115/75
12 Toes-to-Bars

We end the week with a little more overhead work. It is not an EMOM today so you can rest as long as you need between these sets of 5 push press. I generally advise to rest 60-90 seconds after lighter sets and 90-120 seconds after heavier sets. You can warm up to a moderate weight before starting your first set, just so you don’t feel forced to make huge jumps in weight.

The WOD today is meant to be quick and a little gritty. By gritty I don’t mean bad technique, I mean it will sting a little bit. Your shoulders will be utilized throughout this entire workout so be prepared for about a jalapeno-level spiciness there. You have a good amount of Push Presses after doing Front-racked Lunges so your triceps will feel pretty warm too.

Wods 12/18-12/22

Posted by & filed under Uncategorized.

*Announcement* Great job everyone on the CrossFit Total this past week, we saw some huge PR’s after this last cycle! These next two weeks are focused on transitioning our bodies from 1 Rep Maxes to more conditioning. We begin our CrossFit Open Prep cycle after these transition weeks so be ready!

Monday 18 December
Strength
EMOM for 7 min:
1 Power Clean + 3 Push Jerk

MetCon
“That’s so Fetch”
Complete the following for time:
Buy-In – 800m Run
2 Rounds of:
20 cal Row
20 Push Jerks 115/75
then
Cash-Out – 800m Run

We start the class with an EMOM focused on Push Jerks. The warm up will include review and practice of the technique before getting into it. Work up to a moderate to heavy weight, but don’t compromise technique. Form is the goal here.

The MetCon is 2 rounds of a quick couplet of Rowing and Push Jerks, sandwiched by 2 not so quick Runs. I recommend taking that first Run at a moderate pace, getting started with the Row as soon as you get back. Bring the intensity on those two rounds and try to hang onto that barbell for the Push Jerks; 20 is a lot of reps but try to finish it in as few sets as possible. The last 800m Run is meant to be an all-out effort. Get started on the run right away. If you need, take that first 400m at a moderate pace to bring yourself back mentally then hit that last 400m HARD.

Tuesday 19 December
Strength
5 Sets of:
Front Squat x 2 @ 80% @ 32X1

MetCon
“Is Butter a Carb?”
Complete the following reps of each movement for time:
21-15-9
Front Squat 155/105
Toes-to-Bar
Box Jump Overs 24/20

Today we start with Tempo Front Squats. Tempo Front Squats are great for improving core strength/stability and quad strength. If you are one of those athletes who can get under a Clean but have trouble standing it up, then Tempo Front Squats should be on your list of mandatory lifts.

The MetCon is set at a moderate time domain, meaning it’s not short (3-7 min) and it’s not long (20min+). The Front Squats will be challenging especially after the Box Jump Overs but once you get to the round of 9 reps, it should be all downhill. Your quads and core will be taxed on this one. Once you get done, jump on a Bike and go light for 3-5 minutes to flush the excess lactate and waste products out of your legs. Scale the weight for the Front Squat accordingly, but if you are able to do the Rx weight for at least 5-7 reps, this is the time to challenge yourself.

Wednesday 20 December
Strength
3 Rounds of:
10 cal Bike
7-10 Chin Ups
20 sec L-sit Hang (Accumulated if necessary)

Mobility
Front Rack Mobility

MetCon
“She Doesn’t even go here”
3 Rounds of:
500m Row
7 Hang Power Cleans 135/95
12 Ball Slams 40/30
2 Rope Climbs

Changing it up for the strength portion today. The focus is Chin Ups and the L-sit Hang but we decided to throw in some Biking in there to make it a little more fun. If 10 Chin Ups is easy for you, please add weights. The Chin Ups are supinated grip, meaning that your palms are facing you when you grab the bar. Ideally, do your L-sit Hang with a supinated grip as well. If you can go straight from the Chin Ups to the Hang, then do so. If you are unable to hold the L-sit Hang for the full 20 sec, take a rest and get back in the hold again until you accumulate 20 sec.

The MetCon tests a couple energy systems and skills. Aim for about a 15 minute completion time on this workout. This may be aggressive for some of you but we want you to keep the intensity high and practice short transitions between movements. For the Hang Power Cleans, try to hit these unbroken or in 2 sets if necessary. With the Open cycle coming up we will be seeing more opportunities to cycle the barbell so this will be a good baseline test.

Thursday 21 December
Strength
EMOM for 7 min:
Deadlift x 2 @ build to 75%

MetCon
“Whatever I’m Getting Cheese Fries”
AMRAP in 3 min:
20 cal Bike/Row
7 Deadlifts 245/165
7 Ring Dips
Max Reps of Double Unders
-Rest 1 min-
*Repeat for a total of 4 Rounds

The EMOM today is mostly a primer for the MetCon. Focus on good body positions throughout the movement. Don’t go too heavy on this, not every strength portion is designed to go as heavy as you can. Since we’re not going too heavy today, practice your double overhand grip (no hook grip) to strengthen your forearms. This will have huge carryover into other movements like Rope Climbs and Toes-to-Bars.

We have 4 rounds of quick 3 minute AMRAPs following the Deadlifts. 20 cal on the Bike/Row will be a lot for some of you but you need to hit it hard right from the start in order to have enough time to get to the Double Unders. Intensity will be high and breathing will be tough but push through. On movements like the Deadlift and Ring Dips you have the opportunity to focus on syncing your movement to your breath so take advantage of that. Then all out on the Double Unders until time is called. Remember, oxygen = energy!

Friday 22 December
Strength
5 Sets of:
Overhead Squats x 2 @ 32X1
Build over the 5 sets

MetCon
“CFC Conditioning Test”
EMOM until failure of:
1 Thruster 95/65
2 Burpees
3 Thrusters 95/65
4 Burpees…..

Starting off the Friday with some Tempo Overhead Squats! The tempo will improve core and shoulder stability while teaching you control with weight overhead. Like the Tempo Front Squats, if you struggle with standing the weight up from the bottom of a Snatch, then Tempo Overhead Squats will be your saving grace. You will learn to keep your core tight at the bottom of the overhead squat and train your central nervous system to activate the appropriate muscle groups quickly, helping you stand the weight up.

What kind of week would it be at CrossFit without some good ol’ Thrusters? Today those come in the form of the CrossFit Coronado Conditioning Test. A long standing test at CFC, this WOD is a great indicator of progress in overall conditioning. Progress in conditioning can be separated into 2 general time-sensitive categories. The first category is the short-to-mid term progress. Within a few weeks to a few months, you will see increased efficiency in movements due to improvements in technique and physiological changes such as how quickly your brain can signal a specific muscle group to activate. You will also see improvements in strength due to increases in muscle density and muscle hypertrophy (fancy way to say muscle size AKA swollness level). The second category is the long term progress. After months of consistent and hard work, your body will improve your aerobic capacity. This, like the efficiency of movements, happens from a combination of different things. Increased count and activity of mitochondria in your muscles (the power plant of your muscle), increased circulatory system functions (heart works more efficientyly), increases in red blood cell count (which transport oxygen around your body) are just a few examples.

WODs for the week 12/11-14

Posted by & filed under Uncategorized.

Don’t forget – the CHRISTMAS party is Saturday at 6pm at CFC!!!!!  Be there or miss out.  And you don’t want to miss out!  BYOB and a gift for the gift exchange.

Monday 11 December
Strength
In 15 minutes or less, work up to a heavy 2 rep of:
Clean & Jerk

MetCon
“Revenge of the Sith”
EMOM until failure of:
1 Clean & Jerk 115/75
2 Box Jump Over 24/20
3 Clean & Jerk 115/75
4 Box Jump Overs 24/20…
*The minute number corresponds to the number of repetitions you perform. Odd minutes will always be Clean & Jerk, even minutes Box Jump Overs.

Today we start with a 15 minute build for a 2 rep clean and jerk. You are welcome to go as heavy as you’d like, just keep in mind we have the long awaited CrossFit Total tomorrow so be smart! I suggest doing push jerks because that is what you will be doing for the MetCon.

Our benchmark “Revenge of the Sith” WOD is next. It’s been a little bit of time since the last time we did this, but try and remember about how many rounds you got last time and beat that! If this is the first time you’re doing this MetCon, I highly recommend taking as much rest as possible in the early rounds. Ideally you want your heart rate to have a fairly steady climb the further you progress. If you are not proficient at barbell cycling, this is not the time to test it out; quick singles will be much more efficient for you.

Tuesday 12 December
“CrossFit Total”
Establish a 1 Rep Max for the following lifts, NOT for time:
Back Squat
Strict Press
Deadlift

At long last we get to unleash the beast! We will warm up together as a class, then you are off on your own to establish a 1 rep max for each lift. Take as long as you need. If that means you’re still building your deadlift while the next class is starting up, that is totally fine. Take your time between the heavy sets and stay focused. Your central nervous system will be smoked by the end of this, so take it easy the rest of the day.

Wednesday 13 December
MetCon
“Give Me Some of Your Tots!”
4 Rounds for time of:
400m Run
15 Taters* 53/35
5/5 Kettlebell Push Press 53/35
8 Strict Pull Ups
*Taters = Kettlebell swing to a Goblet-Hold Squat

Taking it a little easier today following the CrossFit Total. This WOD will take around 15-20 minutes so it’s not short by any means but shouldn’t take you the entire class. We will review the Tater in the warm up for those of you who have never done the movement. It’s not very complicated but there is a little technique to ensure you are moving efficiently. The single-arm push press should be nice and smooth since there’s only 5 reps each arm. The pull ups may be a bit harder for some of you. Make sure to hold that hollow position in order to activate that core. This makes your body feel lighter as you pull yourself up. Scale down to the thinnest band you can if needed. Even with the band you should be trying to hold that hollow position and practice keeping that core active.

Thursday 14 December
Strength
EMOM for 8 minutes of:
2 Clusters (work up to heaviest weight you plan to hit in today’s WOD)

MetCon
“Charlie Foxtrot”
12 Clusters (95/65)
10 Toes-to-Bar
15 Calorie Bike/Row
10 Clusters (115/75)
10 Toes-to-Bar
15 Calorie Bike/Row
8 Clusters (135/95)
10 Toes-to-Bar
15 Calorie Bike/Row
6 Clusters (155/105)
10 Toes-to-Bar
15 Calories Bike/Row
4 Clusters (185/125)
10 Toes-to-Bar
15 Calorie Bike/Row
2 Clusters (205/135)
10 Toes-to-Bar
15 Calorie Bike/Row

The purpose of today’s strength portion is to warm up the movement for the workout. Clusters are a pretty technical movement so take it slow while warming up and practice stringing the reps together once you get more comfortable with it. The WOD gets heavy real quick so make sure to focus on good technique. The toes-to-bar and calories on the bike/row stay the same but the reps for the clusters decrease as the weight increases. Ideally, it should take you the same amount of time to complete each set of clusters, or less as you progress through the workout. If you are scaling down the weights choose the option where it will still be heavy but doable. Try staying consistent with the toes-to-bar and calories as well. Consistency is key for this MetCon!

Friday 15 December
Skill
Double Under Warm Up
Rowing Skills
Handstand Skills

MetCon
“Rope Burn”
AMRAP in 25 min of:
2k Row buy-in
-then-
2 Rope Climbs
50 Double Unders
5 Strict Handstand Push Ups
50m double kettlebell Front-racked Carry 53/35

Today we are really focusing on skills. There are 4 main skill components we’ll be touching on. The rowing skills will be very quick, while the double under, handstand, rope climb and sandbag clean skills may take a little longer. For the bigger classes we will set up stations and let you work on the area that could use the most improvement. Even though we may not improve all your skills today, it is recommended to focus on the one that’s hardest for you. Balance is crucial to success so let’s work on those weak points!

The workout is a long AMRAP with a 2k row buy-in. You have 25 minutes for the workout so there’s no need to go all-out on the row. Shoot for a nice consistent pace for the rest of the workout. Most of you will have anywhere from 15 to 18 minutes to get through your rounds so think about your pace before you start.