WODs for the week 12/11-14

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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.

WODs for the week 12/4-8

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Monday 4 December
Strength
Back Squat
5 reps @ 85%
4 reps @ 90%
3 reps @ 95%
2 reps @ 100%

MetCon
“Shake n’ Bake”
Complete reps of 21-15-9 for time:
Cal Row
Thrusters 95/65
Pull Ups

Tuesday 5 December
Strength
7 Sets of:
2 Hang Power Snatch + 2 Overhead Squats
Build over the course of 7 sets

MetCon
“If You Ain’t First, You’re Last”
4 Rounds for time of:
8/8 DB Hang Power Snatch 45/25
50 Double Unders
50m DB Overhead & Farmer’s Carry 45/25
25 Jumping Squats

Wednesday 6 December
Strength
4 Sets of:
Dead-Stop Deadlift x 5 @ 75%
15 V-Ups

MetCon
“I’m on Fire!”
400m Run
24 Goblet-Hold Lunges 53/35
12/12 Single-Arm Push Press 53/35
400m Run
25 Toes-to-Bars
400m Run
24 Goblet-Hold Lunges
12/12 Single-Arm Push Press

Thursday 7 December
Strength
3 Sets of:
Bulgarian Split Squats x 10/10
DB Bent-Over Rows x 10/10

MetCon
“Dear Baby Jesus”
3 Rounds of:
1 min Max Reps of each of the following movements:
Cal Bike
Russian Kettlebell Swings 70/35
Cal Row
Box Bump Overs
Ring Push Ups
Rest 1 min

Friday 8 December
Strength
EMOM for 8 min:
3 Power Clean & Jerks

MetCon
“Don’t You Put That Evil On Me Ricky Bobby”
1mi Run
30 Clean & Jerks 135/95
1k Row

Wods 11/27-12/1

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Monday 27 November

Strength
4 Sets of:
5 Strict Press + 5 Push Press
Rest 90 sec between sets
*Build to today’s heavy set

MetCon
“Cherry Garcia”
Complete the following for time:
400m Run Buy-In, then
3 Rounds of:
12 Push Press 115/75
12 Kettlebell Sumo Deadlift Hi-Pull 70/53
End-and-Back Farmers Carry x 1 KB 70/53 (end of building, single arm carry)
400m Run Cash-Out

Today we start with strict and push press. The goal is to work up to a weight where the last 2 reps of the strict press are a struggle, then go straight into the push press focusing on getting a big pop from the hips. Focusing on your hips will help you get through the last 5 reps, with your shoulders being a little toasty from the strict press.
The MetCon is a quick 3 round workout sandwiched by 400m runs. The push press and kettlebell sumo deadlift hi-pulls are designed to compliment each other as far as muscular activation, with your traps being very active throughout both movements. Try and knock these out quick, unbroken if possible. The single-arm farmers carry is designed to challenge your core and front-rack stability. It is a pretty far single-arm carry so I highly recommend switching arms at the end before making your way back. The first run should be at a moderate-to-high pace and the last run should be an all-out effort.

Tuesday 28 November
Strength
Back Squat
4 Sets of:
6 reps @ 80%
4 reps @ 85%
3 reps @ 90%
2 reps @ 95%
Rest 2-3 min between sets

MetCon
“Phish Food”
AMRAP in 12 min of:
40 Double Unders
16 Overhead Lunges 45/25 plate
6 Pull Ups

 

Going heavy on Back Squats today. With the CrossFit Total right around the corner, it’s time to increase intensity and decrease volume. Make sure you time your rest intervals; your body will be ready to go within 2-3 min, anything more will be unnecessary.
The AMRAP is a quick one with light movements. After heavy back squats, we do not want to burn out your central nervous systems with heavy movements. Try to find a pace you can hit the movements unbroken with a consistent amount of rest between each movement. The first 2-3 rounds will feel really good, but remember this is a 12 min workout so make sure you save enough in the tank for the rest of the time.

Wednesday 29 November
Skills
Pistol Progressions
(Accumulate 10/10 Pistol Squats each side)
Rope Climb Skills

MetCon
“Chunky Monkey”
3 Rounds for time of:
400m Run
20 Russian Kettlebell Swings 70/53
10 Ring Dips
50m Single-Arm Front-Racked Kettlebell Carry 70/53
2 Rope Climbs

We are revisiting the pistol squats again. The goal for today is to accumulate 10 pistol squats on each leg. Take your time on this, technique and position will go a long way with this movement. . This allows you to stay balanced over your foot. We will also work on rope climb skills, specifically the foot-lock technique and bringing your knees up to make your climbs more efficient.
A lot of kettlebell movements this week. Nothing like a kettlebell to show us our imbalances! This single-arm front-racked carry is shorter than Monday’s, but I still recommend switching arms to work on balancing out your body. The Ring Dips will improve your shoulder stability and tricep strength. If you are proficient in this area, go strict. The rope climb will probably slow some of you down. Focus on establishing a solid foot lock and standing yourself up, not just pulling yourself up. Remember, your legs are much stronger than your upper body!

Thursday 30 November
Strength
Take 15 min to build up to a heavy set of:
Power Clean + Hang Pause Clean (mid thigh) + Clean

MetCon
“Peanut Butter World”
Complete the following for time:
1k Row or 1.2mi Bike
25 GHD Sit Ups
1.2mi Bike/1k Row
25 Squat Cleans 155/105
500m Row or 0.6mi Bike
*Alternate between row and bike. You should not be one the same machine after the GHD sit ups.

The complex today is meant to help you hit all your positions for your clean. Good positioning will greatly improve your cleans, so stay focused and improve that technique!
We got a long chipper today. Make sure you switch machines for the second round! For example, if you rowed 1K to start the workout, switch to 1.2mi Bike after you get done with your sit ups. This will help you learn how to pace with with multiple stimuli. The squat cleans should be light enough for you to start without hesitation, but 25 reps is a decent amount at that point in the workout, so be smart on how you partition your reps. When you get to that last 500m, it’s an all-out sprint. GO HARD!

Friday 1 December
Strength
EMOM for 8 min of:
Dead-stop Deadlift x 2
Work up to 85%

MetCon
“Half Baked”
Complete reps of 1, 2, 3, 4….10 of each of the following movements for time:
Deadlift 225/155
Toes-to-Bar
1 Wall Walk (just 1 each round)

Getting a little heavier on the deadlifts. You have 8 jumps total for the deadlifts so you have a chance to learn what jumps are best for you. Remember, these are dead-stop! Practice keeping double-overhand grip for as long as you can to improve your grip strength.
This WOD should be attacked via a steady pace. The workout doesn’t really start until the 5th/6th round so don’t burn yourself out before then! If you have your handstand walks, practice walking the length of 1 mat each round instead of the wall walks. The wall walks are a great progression tool to improve shoulder stability and strength that will carry over to handstand walks.

WODs for Thanksgiving week!

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Monday 20 November
Strength
3 Sets of:
Back Squats x 6 @ 80%
Rest 2 min between working sets

MetCon
“The SEC”
AMRAP in 15 min:
1200m Run Buy-In, then…
1/1, 2/2, 3/3, 4/4…
Thrusters 115/75
Knees-to-Elbows

A few more weeks until we max out on back squats. This is the final week of sets across. Next week, the sets will be ascending. The run is here to tax the aerobic system, push out into a longer time domain, without an excessive amount of added reps. Quick transitions between thrusters and knees to elbows. Break up the knees to elbows long before you get to failure. This will save your grip and get you a much better score.

Tuesday 21 November
Train Wreck
15-12-9-6-3
Turkish Get Ups (53/35)
60-50-40-30-20
Kettlebell Swings American (53/35)
30-25-20-15-10
Pull Ups

This is our annual pre-Thanksgiving front load. Don’t worry – we will scale this as needed for you guys! The intent is to stay focused through the TGU and then bring it on the KBS and pull ups. It’s a fun one. If you need grips for the pull ups, bring them!

Wednesday 22 November
Skills
Snatch and Clean & Jerk

MetCon
“The PAC 12”
AMRAP in 4 min of:
500m Row/0.6mi Bike
Max Power Snatch 135/95
-Rest 1 min-
AMRAP in 4 min of:
500m Row/0.6mi Bike
Max Burpees over Rower/Bar
-Rest 1 min-
AMRAP in 4 min of:
500m Row/0.6mi Bike
Max Clean & Jerks 135/95
-Rest 1 min-
AMRAP in 4 min of:
500m Row/0.mi6 Bike
Max Burpees over Rower/Bar

Today, we are gonna burn some calories. Yesterday was about pacing, today is a sprint. Hit the row or bike at 90%. You need a little left to be able to do the movements. In the warmup, focus on being able to get set up quickly after each rep.

Thursday 23 November
Happy Thanksgiving!
Coach’s Choice

Friday 24 November
Black Friday
Coach’s Choice

WODs 11/13-17

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Hey y’all, I hope you’re having a wonderful weekend. One quick announcement: We are having our annual Christmas Party on Saturday December 16th @ 6:00pm. This will be a white elephant event so please come with a fun gift (price capped at $20)! If you plan on attending please sign up on the whiteboard so we know how much food we will need!

Monday 13 November
Strength
Take 20 min to build to today’s 1RM:
Push Jerk

MetCon
“Blue Steel”
Complete the following for time:
200m Slam Ball Run (buy in)
10-8-6-4-2
Push Jerk 135/95
Pull Ups
Box Jump Overs 24/20
200m Slam Ball Run (cash out)

Today is about seeing where we are at on push jerk. We have done a lot of press and push press. The sandbag run will tax core and make the jerks in the wod more difficult. Focus on returning the bar to the starting position in order to facilitate efficient cycling. Scale the weights so you can do the first set of 10 in a row.

Tuesday 14 November
Strength
EMOM for 6 min of:
Power Cleans x 2
warm up to weight for MetCon

MetCon
“Magnum”
24 Rounds for time of:
2 Power Cleans 225/155
4 Bar-Facing Burpees

This WOD is meant to get in some heavy work over a longer time domain. You will have to pace yourself on this. Slow and steady wins the race. Its meant to be heavy, but should not be so heavy that you fail a rep. A good ball park range to scale is 70-80%.

Wednesday 15 November
Skill
Muscle Up Progressions

Strength
3 Sets of:
Back Squat x 8 @ 75%
Rest 2 min

MetCon
“Hansel”
Every 5 min for 15 min:
400m Run
12 Front Squats 155/105
4 Muscle Ups

We are going to spend time working on muscle up progressions over the next few months with the idea that it will give people a better shot at one in the open. The back squats move up in weight from last week. This will continue until we retest the total during the 2nd week of December. The purpose of today’s WOD is to get you to run hard. The goal is to try and beat your time each round.

Thursday 16 November
Strength
5 Sets of:
Tempo Overhead Squats x 2 @ 32X1 tempo
Find a challenging, but doable weight

MetCon
“Mugatu”
Complete the following for time:
1000m Row (buy in)
3 Rounds of:
7 Overhead Squats 115/75
7 Knees to Elbows
7 Ring Push Ups
-immediately into-
500 Row (buy in)
2 Rounds of:
7 Overhead Squats 115/75
7 Knees to Elbows
7 Ring Push Ups

Overhead squats are a goat for a lot of people Tempo training helps develop stability and control throughout the entire ROM. The rowing in the WOD is meant to tax the aerobic system and all us to push into a longer timeframe without adding a bunch or reps. Scale the OHS in the WOD so you can do them in a row.

Friday 17 November
Strength
4 Sets of:
Dead-stop Deadlift x 5 @ 70-75%
5 Strict Weighted Pull Ups

MetCon
“Orange Mocha Frappucino!”
AMRAP for 12 min of:
3/3/3/3, 6/6/6/6, 9/9/9/9, 12/12/12/12…
Cal Bike
Russian Kettlebell Swings 70/53
Jumping Lunges
V-Ups

We’ve been pretty consistent about deadlifts on Fridays. Although variety is a pinnacle of CrossFit, some consistency is beneficial, especially when it comes to building strength. The hardest part of the deadlift is pulling the weight off the ground with no extraneous momentum. From my experience, this builds the most strength and has the most applicable transferability into movements such as the clean. The weighted strict pull ups will build those lats! I have never seen strict movements make anyone worse. This WOD is meant to be done as fast as you can at a sustainable pace. Focus on transitions. As you get into the later sets with more reps, it will be harder to start that next movement. The way this workout is programmed is to use different primary muscle groups as you transition to the next movement. It will be tough, but stay mentally tough and just get the next movement started!

WODs 11/6-10

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Monday 6 November

Skill
Pistol Skills

Strength
3 Sets of:
Back Squat x 10 @ 65-70%

MetCon
“Frantastic Beasts”
For time, complete reps of:
21-15-9
DB Thrusters 45/25
Burpees

Post WOD
Roll VMO (inside of quad)

The pistol progressions will help build ankle mobility and stability which will help improve your position in the back squat. The wod should be scale so that round 1 is done as close to unbroken as possible. We’ll go over some tricks of the trade to hopefully not make burpees suck as much. This is meant to be short and intense with the idea of approacing anaerobic threshold. It should feel like fran.

Tuesday 7 November
Strength
EMOM for 8 min:
Power Snatch x 2
start @ 50% and go up by feel

MetCon
“Snatch Me if You Can”
In Teams of 2, complete for time:
200m Run
30 Snatch 95/65
10 Bar Muscle Ups/Strict Chin Ups
200m Run
30 Snatch 115/75
8 Bar Muscle ups
200m Run
30 Snatch 135/95
6 Bar Muscle Ups
200m Run
30 Snatch 155/105
4 Bar Muscle ups

Post WOD
Roll Lats

Barbell Skills

We will warmup the power snatch in the EMOTM the goal is to focus on keeping the bar tight and getting full hip extension. Don’t go for a PR, make it look pretty. The runs are done together but the other movements are broken up however you want. Don’t go to failure, go until you slow down. This wod maximizes intensity with good form due to the rest intervals. We are going to scale bar muscle ups with chinups. These will help develop the bicep strength to stabilize the shoulder and elbow during higher demand gymnastics moves.

Wednesday 8 November
Strength
3 Sets of:
DB Strict Press x 8
Bulgarian Split Squats x 8/8
Rest 90 sec

MetCon
“Good Will Lunging”
3 Rounds of:
AMRAP in 5 min, 2 min rest
8 DB Front Rack Lunges 45/25
8 Ring Push Ups
8 Toes to Bar
8 Burpees
*start each round where you left off in previous round

Post WOD
Roll Glutes
Banded Lat Stretch

Unilateral work is important for creating balance. Today is all about stability. The strength and the metcon both target shoulder and hip stability which help keep you safe and making progress on the more exciting movements. Case and point, if your glutes are weak, and we don’t isolate them, they will always stay the weak point.

Thursday 9 November
Strength
3 Sets of:
Turkish Get-Ups x 5/5
GHD Situps x 15

Skills
Rowing Technique
Rope Climb Skills

MetCon
“Episode 4: A New Rope”
For time, complete reps of:
27-21-15-9
Cals Row/Bike
Wall Balls 20/14
*Class will be split in half. Every odd minute one half does 1 rope climb, every even minute the remainder of the class does 1 rope climb. Rope climb must be completed before continuing with the workout.

Post WOD
Couch Stretch

Today’s strength work is focused on the core. The TGU strengthen the obliques, which are often overlooked. The play a huge role in trunk stability during everyday life. Today’s wod is going to force you to dig deep. The biggest gains from CrossFit are between the ears. The rope climb is there to make you row hard. Strategy for this is to attack round 1 and 2. Once you get to round 3, its all down hill.

Friday 10 November

Veteran’s Day (observed) schedule.  Class at 09:00 ONLY.

WODs 10/30-11/3

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This week is our deload Week. A deload week is simply a week where lifts and workouts are programmed lighter and less intense in order to allow the body to recover. We’ve hit it really hard for the past several weeks…now it’s time to let our bodies recover a little.

Monday 30 October

Strength
3 Sets of:
Front Rack Reverse Lunges x 8/8

MetCon
“Open Sesame”
Buy in 30/25 cal row/bike/400m Rub
3 Rounds for time of:
10 Front Rack Lunges 155/105
10 Bar-Facing Burpees
10 Chest to Bar Pull Ups

Post WOD
Roll Glutes

Today the focus is on strengthening the body unilaterally. The lunges in the front rack stress the core and the glutes. Do all 8 in a row on the strength. This will provide a greater stimulus to the target muscle groups. Alternate on the metcon. For the pullups, people are quick to scale with a band, but just remember the reps can be scaled as well. This is a sprint wod. We want everything unbroken with the pullups being the x factor.

Tuesday 31 October

Strength
5 Sets of:
Power clean + 3 Push Press
work up to 70%

MetCon
“Fright Gone Bad”
3 Rounds of:
30 Wall Balls 20/14
30 Sumo Deadlift High-Pull 75/45
30 Box Jumps 24/20
30 Push Press 75/45
30 cal Row
Rest 1 min
*Record time of each round

This is a bit different than standard FGB. Your goal is 30 of each movement and then a break. This is lower overall volume but higher intensity! During the warmup, we will take the push press from the floor to warmup the movement. The goal of the is not to get crazy heavy, but improve overhead position and get comfortable cycling the weights. For the wod, most people will take around 5 min around give or take a little bit. Focus on breathing every rep. This is a lactate threshold wod. That means you want to be at 85-90%.

Wednesday 1 November

Strength
E2M for 14 min of:
2 Deadlifts
2 Power Cleans
2 Front Squats
2 Push Jerks
Work up to today’s heavy for the complex

MetCon
“Doppleganger”
In Teams of 2, AMRAP in 15 min of:
2 Rounds:
2 Deadlifts 185/125
2 Power Cleans 185/125
2 Front Squats 185/125
2 Push Jerks 185/125
then
40 DU
1 person does 2 rounds of the complex then 40 DU then you switch.

During the strength, work up to a heavy set of the complex. This setup will allow you to practice all the parts of the lift. Each movement is simply the next step. For the weights, pick a weight you can do atleast 1 set unbroken. You’ll get some rest while your partner goes. The intent here is an interval wod with approx 1:1 work rest. This effectively will build aerobic conditioning as well as keep mechanics sound.

Thursday 2 November

Strength
EMOM for 8 min:
Hang Squat Snatch
Build to the final weight of the metcon OR today’s heavy

MetCon
“High Horse”
For time:
1000m Run
10 Hang Squat Snatch 95/65
800m Run
8 Hang Squat Snatch 115/75
600m Run
6 Hang Squat Snatch 135/95
400m Run
4 Hang Squat Snatch 155/105
200m Run
2 Hang Squat Snatch 185/125

During the EMOTM, get to the final weight you plan on hitting or slightly above. This fires up your CNS and gets those fast twitch muscles ready to rock. For scaling, use a weight you can hang on to for at least 5 reps for weights 1 and 2. The runs should be at around 80% effort. Too fast and you’ll miss the snatches.

Friday 3 November

Skills
TTB

MetCon
“Jack and the Giant Beanstalk”
For time, complete reps of:
21-18-15-12-9-6-3
TTB
Jumping Squats
Row cal

Today we take a break from lifting and hit the lungs. We will spend the beginning of class doing some TTB skill work. We will also work on rowing technique. Imagine a bell curve of movements. On one end is effort, and the other is technique. Burpees are on the effort side, try harder and you go faster. Muscle ups are on the skill side. Simply trying harder without the right skills isn’t gonna workout well. Rowing is squarely in the middle.

Row, Row, Row and Row Better!

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I wish I could take credit for the awesome information below but I can’t!  Our own CFC member Debbie rowed competitively through college.  I asked her for a few tips to help explain mechanics and rowing technique and this is the awesome info she put on paper.  At the end of this blog there is a video from Row WOD with a bit more detailed tips for a 2k specifically!  Check it out!  And thank you Debbie for these tips!

(1) The catch.  The catch refers to the moment on the water when the oar ‘catches the water’.  This is important because the rowing machine was designed initially to help college crews train indoors when it was too cold on the river in Boston.  The catch in a boat happens when the boat is starting to lose momentum.  The erg approximates that by forcing you to have a strong connection with the machine at the moment of the catch.  In truth, success on the ergometer/rowing machine is how well you are able to connect your power (mostly legs) to the machine.  This comes down to the catch (the beginning of every stroke).  You should hold your body as tense as you would for a deadlift: strong and ready to receive the load but not stiff. Think of your back and arms as conduits for the power of your legs.

(2) The Order of Operations. Pushing off the footboards with your legs is the first and most explosive part of the stroke.  This is called the drive.  Your mantra needs to be: legs pushing (drive), back swinging, arms to your body. The recovery portion of the stroke is: Arms away from the body, back set, controlled legs to the catch.  Do not try to find length in your stroke by laying back as that is a very weak body position.  

(3) Pace yourself.  In the top right corner of the ergometer, there is a number that indicates your strokes per minute.  While this might seem more like an interesting fact than of strategic use, if you think of it similarly to pace in a running race, it makes more sense.  You have a much different idea of the speed you want to go for a 200 m sprint than a marathon.  With the sprint, legs are churning and it’s basically balls to the wall.  The longer your race is, the more controlled your pace needs to be.  I’m not saying you can’t ever go full speed.  

When you control your tempo and don’t rep out, you have more control of when you ‘hit your wall’ aka the dreaded aerobic threshold.  With a slightly lower stroke rate, you can push this very painful eventuality off.  Make sure as you lower the stroke rate you keep the intensity up and slow your time up the slide (recovery) instead.  A great drill to work on controlling stroke rating is to start at a 16 stroke rating and move up 2 beats every minute. (Minute 1=16 spm, Minute 2=18 spm, Minute 3=20 spm, Minute 4=22 spm and so on until Minute 10=34).  You will see by the end of this drill exactly why it is in your best interest to control your stroke rating.

2K Tips

(1) Have a goal split.  If you don’t know what your average 500 meter pace was for your last 2k, divide your total time by 4.  This will give you an idea of your speed.  Try to keep your split around this during the 2k.  If you have a lot of nervous energy prerace, you will consciously need to remind yourself not to go too fast.  Aim to hang around that average for the body of the race and then empty the tank as you come into the last 400 meters or so.

(2) Think hard about your drag factor.  Can I be honest though?  The extreme ends of the drag factor are probably not for many people.  At a drag factor of 1, the flywheel inside the erg (rower) basically does not stop spinning.  Many people will find it challenging to engage at the catch.  At a drag factor of 10, the flywheel inside the erg is slowing down very quickly and your strokes will be very ‘heavy’.  Most people belong somewhere in the middle.  I typically do my race pieces around a 7 drag factor. For me that is a good balance of being able to be explosive off the catch but to be able to connect well with the load of the machine.

(3) Expect the 3rd 500 to suck.  It just does.  Try to think of a mantra to help you out of this headspace.  It is best to have a plan for the whole 2k and to write it down.  Give this plan to the partner you’re competing with and you can ask them to cue you at various times.  That can get you out of your own head.

The big takeaway is this: the 2k is tough, but you are tougher.  As a CrossFitter, you’re often asked to do things that are hard but eventually we get to do another thing that is a little easier.  But a 2k row forces you to work hard every single stroke.  But that’s ok because you’re up to the challenge!

If you’re willing to spend about 15 minutes, this is a really good walk through of how to prepare for a 2k race.

WODs 10/23/17-10/27/17

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Monday

2 Power clean and Jerk EMOTMx10 work up at least to heaviest weight

10 Power clean and Jerk 135/95
50 Du
8 Power clean and Jerk 155/105
40 DU
6 Power clean and Jerk 185/125
30 DU
4 Power clean and Jerk 205/135
20 DU
2 Power clean and Jerk 225/155

Work up to atleast the heaviest weight you will use in the wod, if possible, go up a bit beyond it.  We will spend some time in the warmup working on Dbl unders.  During the EMOM try touch and go when its light, then drop it and quickly reset as it gets heavy.  Practice both because both have value.

Tuesday

Front squat 1rm

400m run
30 DB thrusters 45/25
15 TTB
400mrun
15 DB thrusters
8 TTB

We have done a ton of front squats. Now is the time to see how far we have come. All the front squats with pauses and bulagrian split squats have built a solid foundation for the next part of the cycle which will end with the CrossFit total. The wod is meant to tax the aerobic system in the runs, and then maxout the anaerobic systems in the thrusters and TTB. This will make the 2nd round much harder. Hit the 1st run at 80%, then empty the tank on the last round.

Wednesday

3 sets
5 chinups+20 sec L hang
30 sec plank +10 hollow rocks
40 sec/20 on Bike/row
Rest

“Abs for days”

10 min AMRAP
4 hang snatch 65%
8 Pushups
16 abmat situps

We are going to start today off with some core and skill work.  Chin ups and L sits improve shoulder and core stability.  The same can be said for planks and hollow rocks.  These movements are also skill transfer exercises to some of our more high speed gymnastics movements such as muscle ups.  The wod is all about abs.  use a wt you can move consistently and keep your butt and quads tight on the pushups.  We will practice cycling the reps for the snatch in the warmup.

Thursday

T spine mobility/OH position work

20 min AMRAP

Open wod 16.1

8 Bar facing burpees
8 OH lunges 95/65
8 C2b pullups
8 OH lunges 95/6

The first open wod of 2016 was a fantastic test of aerobic capacity. 20min is a long time. Set a pace you can maintain. If you still feel good at minute 10, then ramp it up. This wod is all about hanging on after minute 12.

Friday

2 EMOTMx8 Deadlift 60-80%

4rds
10 Sumo Deadlift w/ KB 70/53
50 Front rack carry 1×70/53
1 rope climb
Bike/Row 15/12

The deadlifts in the EMOTM are deadstop. That will help develop power from the floor. During the wod, scale to a weight you can go unbroken. It should be challenging, but not approach failure.  The front rack carry is meant to strengthen the core.  We are using 1KB this time so it will end up hitting the obliques and working the trunk unilaterally.  Unilateral core stability is paramount to proper function when it comes to picking up objects in real life.

Wods 10/16/17-10/20/17

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Monday

Prehab:
Banded Hip Mobility
Banded Shoulder Mobility
MU Transitions (low rings)

Strength:
6 sets of:
Squat Clean + Thruster (Build to heavy set for today)
(15 minutes)

“Muster Up”
For time: (14 min cap)
2 Clusters 165/115
1 MU
4 Clusters 165/115
2 MU
6 Clusters 165/115
3 MU
8 Clusters 165/115
4 MU
10 Clusters 165/115
5 MU

Post WOD:
BB Mash Quads
Pigeon Stretch
Roll Lats

The clean to thruster will not only allow you to warm up for the WOD, but also help you practice the positioning to efficiently start a set of thrusters. We are building to a heavy set for the day, which is relative to how you are feeling. This does not mean we are going for a one rep max, just something around 80%+. The WOD is going to test movement efficiency. Make sure that you are catching those clusters with a full grip to allow the push press portion of the movement to feel easier. The transitions to and from the muscle ups should be quick, without hesitation. Make sure you are using a big kip save your upper body for those clusters. If you need to scale the muscle ups, practice muscle ups on the low rings: pulling from a seated or leaning position, catching and pressing up in a dip.

Tuesday

Prehab:
30-20-30
DU Skills

Strength:
Take 20 min to work up to today’s heavy:
Pause Snatch (mid thigh) + Snatch
“Open WOD 11.1”
AMRAP in 10 min:
30 DU
15 Power Snatch 75/55

Post WOD:
Roll Calves

The goal of the pause is meant to fix inefficiencies with pulling past the knees. Patience! The wod was the first ever open wod. Its meant to be light and fast. Very much an aerobic effort. The goal is set a pace you can maintain and hang on.

 

Wednesday 18 October

Prehab:
KB & Box Ankle Mobility
Pigeon Stretch
Banded Lat Stretch
PCV Pipe Shoulder External Rotation Stretch (Clock Stretch)

Strength:
5 sets of:
3 Tempo Front Squat @ 32X1 (75-80%)

2 Rounds for time:
18 cal Row/Bike
15 Thrusters 95/65
12 Chest-to-bar Pull-ups
Buyout 800m run

Post WOD:
Tempo squats are here to improve technique. This isolates the more difficult parts of the movement and develops strength in both the core and posterior chain. The Wod is only 2 rds, its an all out sprint. Get through it as quick as you can then bring it on the run!

Thursday

Prehab:
Hamstring Mobility
Banded Shoulder Stretch
Prayer Stretch (Ground/Box/Rack)

3 sets:
6 HSPU (strict if possible)
15 GHD Situps

“Minute to Win It”
3 rounds of:
AMRAP in 1 min: (for each movement)
OH lunges 45/25
Cal Bike
Ring Push Ups
Burpee over Parallete
Rest 1 min

HSPU are very much a skill and a strength. We will scale it with presses if needed. The goal for the wod is to redline. For the lunges and pushups, set a pace you can maintain for a minute. For the buprees and bike, all out effort.

Barbell:
3 sets of:
2 Snatch @ 85%
3 sets of:
1 Snatch @ 90%
5 sets of:
3 Push Press @ 87%
4 sets of:
5 Clean Deadlift @ 115% of Clean 1RM (use straps)
3 sets of:
20 GHD Russian Twists (each side)

Friday

Prehab:
Monster Walk
Banded Good Mornings (PVC pipe)
Pigeon Stretch

Strength:
Take 18 min to find a 5RM of:
Dead-stop Deadlift

“Newton’s Cradle”
3 rounds for time:
25 Wall Balls 20/14
12 Ball Slams 40/30
12 DB Push Press 45/25

Now is the time to see where we are on our deadlifts. We have done a ton of work leading up to this. We are just past midpoint in the cycle which will culminate with the CrossFit Total in December.
The wod is meant to be another sprint wod. Don’t pace this one, go get it! Scale the weights so that you can go unbroken or as close as possible.