The top of a muscle-up should look like a hollow

And just like that we’re halfway through January!

Remember: no 5:30pm or 6:30pm class tonight due to a staff meeting. Guided Training athletes will have access… as long as they bring champagne to share.

CrossFit WOD for Champagne Friday 1/17

“NATE”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg

Post score (total reps completed) to whiteboard!

READ: This 80-Year-Old CrossFit Stud Can Probably Outlift You – Men’s Health
WATCH:

If you weren’t in on Sunday feel free to do the actual version of the Rogue Qualifier:

CrossFit WOD for Thursday 1/16/2020

AMRAP 10min
1000m row
30 cleans, 35/25/15kg
1000m row
30 jerks, 35/25/15kg

The jerk is an actual jerk- the movement must involve a redip.

Share score to whiteboard! Post-workout involves quad rolling on the hard roller (not foam!) followed by lacrosse balls or Theracanes to the biceps and triceps.

READ: The 2020 Rogue Qualifier Leaderboard – Rogue Fitness
WATCH:

CrossFit WOD for Wednesday 1/15/2020

ROGUE QUALIFIER 20.4

AMRAP in 6:00
3 box jumps overs, 24/20/16″
6 deadlifts, 116/79/55kg
9 bar-facing burpees

Share score to whiteboard! Post-workout should restore that posterior chain: arches of the feet, calves, hamstrings, glutes, and back. Starting with some Super Pigeon (:30+/position/side), and foam rolling the lower/middle/upper back.

READ: Putting a Metric on Quality: The #800gChallenge – Optimize Nutrition
WATCH: How Does Injury Happen? Load vs. Capacity – ActiveLifeRx

Bobby

Did Bobby just

a.) stand up a clean?
b.) set up for a jerk?
c.) get a picture taken mid-thruster?

CrossFit WOD for Tuesday 1/14/2020

Rogue Qualifier 20.2

for time (12:00 time cap)
3-6-9-12
 pullup
 squat clean, 61/43/29kg

immediately into

12-9-6-3
  bar muscle-up
  squat cleans, 84/57/40kg

Share score/time to whiteboard. Post-workout should focus on the lats from all the pulling and the hip flexors for all the squat cleans.

READ: The Beginners Guide to the Whole30 Diet – Greatist
WATCH:

CrossFit WOD for Mournful Monday 1/13

ROGUE QUALIFIER 20.3

AMRAP in 20:00
  100 double unders
  80 alternating dumbbell snatches, 50/35/20lbs
  100 double unders
  60 toes-to-bar
  100 double unders
  40 double dumbbell squat, 2×50/35/20lbs
  100 double unders
  20 strict HSPU

Post time to whiteboard unless actually registered for the Qualifier, in which case enter your official scores here. Post-workout would be stretching out those pesky hip flexors and then rolling out the calves for no more than 2:00 at a time. Rounds of repetition up to you!

READ: CrossFit Wins $4 Million Sanction in Lawsuit Stemming From Now-Retracted Paper – Retraction Watch
WATCH:

CrossFit WOD for Sunday 1/12

Rogue Qualifier Workout 1

AMRAP in 10:00
1000m row
75 thrusters, 35/25/15kg

Post score to whiteboard.

READ: An Open Letter About the Need for Greater Awareness of Caffeine Levels in Energy Drinks – Morning Chalk Up
WATCH:

Thanks to everyone who came out to last night’s ski/snowboard waxing party. We hope you feel more empowered doing it yourself now!

Missed it? It won’t be our only one for sure- keep an eye out for the next one here!

CrossFit WOD for Saturday 1/11

CrossFit Linchpin Test 10

5 rounds for time:
15 wall ball, 20/14/8lbs to 10/9/9’
15 power cleans, 43/29/20kg

Post time to whiteboard.

READ: Professional Training: Scaling, Part 1 – CrossFit
WATCH:

Bobby

We prefer to see the shoulder blades move together towards the spine at the top of the pullup for better muscular recruitment and efficiency. The smaller muscles of the arms fatigue quickly so if your sets are small ask yourself “AM I PINCHING MY SCAPS TOGETHER?!”

Tonight we are waxing snowboards and skis at 7:30pm. You don’t have to wax, ski, or snowboard if you just want to hang out. Bring your own beverages and we’ll tune our snow gear just in time for the snow dump this weekend!

CrossFit WOD for Wax-Your-Board Friday 1/10

7 rounds for time:
30 box jumps, 12/8/4″
max (strict) pullups

Post-workout is both straight-leg and bent-leg calf stretching for less than :90/side. Then SMR your lower leg starting at the achilles and slowly moving up.

READ: The Protein Debate: T. Colin Campbell, PhD VS. Loren Cordain, PhD – Catalyst Athletics
WATCH:

Char

In today’s workout we want a hard 8:00 cardio/stamina interval for max distance or reps. If you don’t reach the proper intensity it won’t feel like you accomplished anything and since we’re challenging your breath it’s okay to almost redline. You’ll just stop, catch your breath, then go again. We just want to challenge that ceiling and see how well we can buffer that discomfort.

CrossFit WOD for Wednesday 1/8/2020

Three 8:00 max efforts between the rower, Echo bike, ski, fluid-style kettlebell swings, farmer’s shuttle.

then EMOMx10:00 clean & jerks

May alter weight as needed between sets. Share reps to whiteboard. Post-workout should be banded Samson stretches similar to this.

READ: Study: Low Carb Better For Shrinking Fat Cells and Improving Insulin Resistance – Diet Doctor
WATCH: Knee valgus = caving in.

In most sports and activities coaches should have developed short and concise cues with their athletes as specific reminders to execute when needed.

Chris

One that gets some eye roll for some reason in the Olympic Weightlifting community is “REACH!” as it’s not as specific with direction or what the athlete should be activating.

We’d prefer a cue like “push back” if lacking upper back activation, “head through” if missing alignment, or “keep pushing” if arms or shoulders looked weak.

What do you think of when locking out overhead?

CrossFit WOD for Thursday 1/9/2020

EMOM power snatch + OHS/snatch balance
0:00-3:00 use 70% of max power snatch
4:00-7:00 use 75% of max power snatch
8:00-12:00 use 80% of max power snatch

the 10:00 to establish a heavy back/front/overhead squat.

Share loading to whiteboard. Post-workout should be banded back extensions and Pigeon supersets.

READ: Korean Beef Bowl by Feeding the Frasers on instagram
WATCH: