Tuesday 052317

A HUGE congratulations to Coach Dan and his team for WINNING this weekends CrossFit Games East Regional event. Earning the title "CrossFit Games Athlete" is a tremendous achievement and we're all incredibly proud of Dan and all the hard work he's put in over the years. Congratulations Dan!

A HUGE congratulations to Coach Dan and his team for WINNING this weekends CrossFit Games East Regional event. Earning the title "CrossFit Games Athlete" is a tremendous achievement and we're all incredibly proud of Dan and all the hard work he's put in over the years. Congratulations Dan!

WOD
10 Rounds for Time
7 Hang Power Snatches (95/65 lbs)
7 Bar Facing Burpees
7 Toes to Bar

Friday 051917

clayman.jpg

Thruster
Build up to a heavy - but not max Thruster

"Bold Move"
3 Rounds for TIme
12 Front Squats (185/125 lbs)
12 Chest to Bar Pull Ups
12 Box Jump Overs (28"/22")

Coaches Note: Last Wednesday we talked about using the valsalva breathing technique to maitain a rigid core during lifting.
Today's Front Squats are the perfect example of a time when you should be using this technique. Today the weight should be heavy. You might break every single set of squats up, that's ok, today if the weight isn't making you a little excited, talk to one of the coaches and ask what you should do.
Here's how to do the valsalva technique:
With the bar on your shoudlers, standing all the way up, before the squat, breath in then try to breath out but don't let any air out. You'll feel some pressure in your abs. Squeeze your butt. Now squat down and up while maintaining that presure or slightly letting a little out like water forcing it's way out out of capped sprinkler. Stand all the way back up. Breath out.
Repeat. 

Wednesday 051717

Why so serious, Amoos?

Why so serious, Amoos?

WOD
4 Rounds for Time
600 M Hill Run
20 Bar Facing Burpees
15 Hip Extensions

Coaches Note: This workout is similar to a workout we did last summer from the 2016 CrossFit games, "Feel The Berm". At that event, athletes started on the field of a soccer stadium. They ran to the seats, up the stairs, over a hill, around the stadium and back to their starting position, then did burpee box jumps. They did that 4 times. We did that workout last year and today we're putting a little spin on it.
Hip extensions will tax your lower back if you're not focused on keeping your abs tight at the same time that you're lifting your body up to parallel. Instead of arching your back and swinging yourself up, focus on keeping your abs tight like we do for dedlifts and back squats and move from parallel down and back up with a solid midline. 

Tuesday 051617

It's called stretching. Get used to it!

It's called stretching. Get used to it!

"Old Fashioned"
21-15-9 Overhead Squat (135/95 lbs)
500 M Row after each set of Overhead Squats

Rest 10 Minutes

EMOTM 10
Pick a skill to practice!

Coaches Note: "Old Fashioned" is a referenace to the classic CrossFit.com style workouts that were originally designed by CrossFIt's founder, Greg Glassman. The website CrossFit.com first came about when someone suggested that he start a blog. So he started posting daily workouts. Many of the most memorable were short and sweet with a sting that got to the point of building fitness. The best way to approach today is to utilize a weight for the Overhead Squats that is not immediately painfully difficult but that sets in over the course of the first 7-10 reps. You should be able to overhead squat at at least 15 reps in a row on set 1. If you want to go Rx but not sure you're able to do that requirement, talk to the coaches in class and we'll help figure out an approprite rep range so you can stay with the weight! 

Monday 051517

Perfect air squats with a little assistance from some bumper plates

Perfect air squats with a little assistance from some bumper plates

Deadlift
5×3
The first four sets are warm-up sets between 60 and 80%. The final set is only working set at 87.5%. All percentages are based off of your 1RM.

WOD
3 Rounds for TIme
90 Double Unders
30 Russian Kettlebell Swings (70/53 lbs)
15 Dumbbell Push Presses (50/35)

Coaches Note: The hip is a really powerful part of the body. It's the epicenter of where power is produced and having strong and explosive hip extension can be vital for sport, life and mission. The kettlebellswings today are Russian swings which means the kettlebell is only going up to your eye level, not overhead. No matter what weight is being used, keep the heels planted on the floor. The knees and hips extend at the same rate until fully extended, you can squeeze your butt, and feel the front of your legs, the quads feeling tight. That's when the actual swing happens. The extension of your knees and hips (essentially you standing up extremely fast out of the low set up position) is what makes the swing happen, without it, if the kettlebell moves it's only because your swinging your arms, not what we want. Today focus on rooting through the heels and reaching full extension!

Wednesday 051017

Show us your war face!

Show us your war face!


For Time
75-60-45-30-15
15-12-9-6-3
Double Unders
Hang Squat Cleans (155/105 lbs)

Coaches Note: In this workout you'll complete 75 Double Unders then 15 Hang Squat Cleans - 60 Double Unders and 12 Hang Squat Cleans etc. With a weightlifting movement like the Hang Squat lean following larger sets of double unders, breathing correctly to maintain a rigid spine and core during the squat is imperative. Consider using the valsalva technique:
When standing all the way up, before the clean, take a deep breath and squeeze your abs. Now lower the bar to the hang position and do the squat clean while maintaining that pressure or slightly letting a little air out like water forcing it's way out out of capped sprinkler. Stand all the way back up. Breath out.
Repeat.

The valsalva breathing technique can be extremely helpful in all weightlifting movements. If it doesn't feel natural, keep practicing it. It will and you'll reap the benefits.

Tuesday 050917

Jon Jon

Jon Jon

Bench Press
3 x 5 - Across
5 Weighted Strict Pull Ups after each set

Minute 0-8
21-15-9
Press (75/55 lbs)
Box Jumps (24"/20")

Minute 8-16
21-15-9
Push Press (115/75 lbs)
Walking Lunge Steps


Coaches Note: The push press is a far more efficient way to move a weight from your shoulders to overhead than the strict press. Using your hips to create upward velocity on the bar, you'll feel the bar move more quickly overhead. The press requires that you keep your legs locked and butt squeezed using only the power from your shoulders and arms. Today you'll have a an opportunity to do both and have the benefit of building upper body strength as well as developing power through the push press and box jump.
 

Monday 050817

Billy P getting his swole on during a 400m farmers carry

Billy P getting his swole on during a 400m farmers carry

Deadlift 4×4
The first three sets are warm-up sets between 60 and 75%. The final set is only working set at 85%. All percentages are based off of your 1RM.

5 Rounds
10/7 Calorie Row
12 Bar Facing Burpees
10/7 Calorie Row
Rest 2 Minutes

Coaches Note: The work period of this workout is short. When the duration of the work period is short, in order to get a good result out of the workout, the intensity must be high. In this workout that means fast movement. You'll go hard, 90+% of your effort for 3-4 minutes. Then recover for 2.

If a round takes you 4 mintues this is called a 2 to 1 work to rest ration (4 minutes work, 2 mintues rest) which can also be denoted by "Rest 2:1". For this duration of rest and high output for each round, you may not feel 100% recovered after the rest, that's ok. Give it your all. A workout like this develops character. Nothing complicated. Simple and effective.

Sunday 050717

Cassi leads the nooners through the wod

Cassi leads the nooners through the wod

EMOTM 21
1: 3 Hang Power Cleans - Ascending
2: 100' Prowler Push (Empty)
3: 10-15 Calorie Bike

After Party
3 Rounds Not For Time
12 Banded Good Mornings @ 2111 - From standing - 2 second lower - 1 second pause, 1 second raise, 1 second pause.
10 Banded Tricep Push Downs @ 21X1 - From standing with hands on band - Push down as quickly as possible, hold 1 second at the bottom, 2 second slow raise hands, pause 1 second at the top.
15 GHD Sit Ups

Friday 050517

Back Squat
Every 2:30 for 7:30
5 Reps @75-85%

"Hand Granade"
For Time:
30 Power Snatches (95/65 lbs)
120 Double Unders
30 Power Snatches (95/65 lbs)

Coaches Note: Do you always weare lifting shoes for squats? Do you always wear a belt? Today try to do the squats without lifters and a belt. We'll spend some time reteaching you how to breath correctly to actually use your midline and core when you squat. The squats should be heavy enough where it's difficult for 5, but light enough that you could get 4-5 more.
The second part is a fast sprint of a workout. How few sets can you do each 30 snatches in?