WORKOUT for Friday 8/19/2022
“ELIZABETH”
21-15-9 reps for time:
squat clean, 29/43/61kg
(ring) dips
or
Kinda “ELIZABETH ELEVATED”
21-15-9-9-9 reps for time:
squat clean, 29/43/61kg
unbroken dips (7s/5s/3s/3s/3s)
Post times to whiteboard!
READ: What Is Hydration? – Robb Wolf
WORKOUT for Saturday 3/26/2022
bench press to a heavy 4-rep then
“ELIZABETH”
21-15-9 reps for time:
power clean, 29/43/61kg
ring dips
Rx+ = full squat cleans + ring dips. Post results to whiteboard!
WATCH:
Do you work your individual prehab & rehab exercises?
WORKOUT for Wednesday 7/21/2021
Warmup
every minute on the minute for 12 minutes
a. 30 (UB) double unders
b. 1-2-1 OR 1-2-3-2-1 HSPU
c. :30 of pullups or muscle-up practice (preferably strict)
d. 2 Power + 3 hang SN/CL, building in weight
Strength
back squat 6 sets of 6 reps at 70-75%
MetCon
27-21-15-9 reps for time:
power clean, 35/53kg
(ring) dip
A different take on “ELIZABETH”- an additional round of 27 and it’s a tad lighter at 35/53kg (versus 43/61kg)
WATCH:
Today we being a simple back squat cycle on Wednesdays!
WORKOUT for Wednesday 6/9/2021
Warmup
:30 work, :10 rest x 8 rounds (5 minutes total)
– (Goblet) curtsy lunge
– Kettlebell sumo deadlift high pull
then HSPU Strength Ladder: 3 rounds of 1-2-1
Nov – Strict Pushup, Pike Pushup on wall
Int – Pike Pushup on wall, One-leg Pike Pushup on wall, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette
Strength
every 2 minutes do 5 back squats
(50/5, 65/5, 75/5, 85/5, 85/5+)
Last set is for 5 or more reps, keeping 2+ in the tank.
Conditioning
“ELIZABETH”
21-15-9 reps for time:
Power cleans, 43/62kg
Ring dips
A classic CrossFit benchmark involving a medium-weight barbell pull paired with a high-stability bodyweight pushing movement. Each round can be broken up into three sets, but should you break them up that way? These are meant to be done in fast, pushing the intensity as far as you can, as quickly as you can.
Post times to whiteboard!
READ: Benchmark Workouts – CrossFit Journal
WATCH: The greatest athlete of all time?
Robyn S
What’s the difference between “power” and “full”/”squat” versions of the olympic lifts?
From Catalyst Athletics:
Coaches and athletes sometimes have different definitions of what constitutes a “power” receiving position. Most commonly, anything received with the thighs horizontal or higher is considered a power lift. Others will require the knee to be bent to no more than 90 degrees, and others will count only lifts with the thighs above horizontal (i.e. a lift with thighs exactly horizontal is too low). Some lifters will also intentionally receive power snatches with a much wider foot stance than in the snatch. This makes arresting the downward movement easier, but also means that the lift cannot continue into a full squat if the bar isn’t elevated adequately.
REGISTER FOR THE UPCOMING OLYMPIC WEIGHTLIFTING or POWERLIFTING CYCLES NOW! The programs begin next Monday 1/8 and you must registered to attend.
ARTICLES
+ Maybe It’s Not Just a Sandwich: A Nurse and Her Friends Take a Simple Idea to Seattle’s Streets – The Seattle Times
CrossFit WOD for Tuesday 1/2
every minute on the minute for 24 minutes:
– 5 ring muscle-ups
– 10 power snatches, 61/43kg
– 15 two-for-one wall balls, 20/14lbs
This is essentially high-skill interval training. The skills are most important: clean up your existing movement or challenge yourself to the next level of performance.
CompEx
AGILITY/STAMINA/HANGING
for 20 minutes:
10 touches 4-cone drill
7 clusters, choose weight
6 c2b/4 bmu
CONDITIONING
21-15-9 rft
hang power clean, 61/43kg
strict ring dips (can you muscle-up to high ring dips?)
5:00 max wall ball, 20/14#
Gymnastics Strength
pressing development
hollow/arch/plank, wrist prep, scap flow, Jefferson curls, dips & deficit handstand presses, straddle handstands, straddle handstand press negatives
HIIT WOD
Long Interval
I.
a. for max reps:
1:00 row
1:00 burpees
1:00 double unders
1:00 rest
b. for max reps:
1:00 bike
1:00 mountain climbers
1:00 single unders
1:00 rest
repeat for 3 rounds
II.
4:00 on, 2:00 off, for 3 rounds
20 slam ball
30 rotational lunge
40 curl-up
III.
for 7 minutes:
30m death march
60m bear crawl
High-Five Friday: Bobby and I at the 2017 RCF Games
ARTICLES
+ Brute Strength Training 2017 Retreat – brUTE strength
CrossFit WOD for Friday 8/25
ELIZABETH
21-15-9 reps for time:
power clean, 61/43kg
ring dips
ISABEL
30 snatches (61/43kg) for time:
FRAN
21-15-9 reps for time:
thruster, 43/29kg
pullups
All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.
Post all three times to whiteboard!
Olympic Weightlifting WOD
snatches, clean & jerks
Powerlifting WOD – Final Day
power clean max, back squat max, bench press max
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.
Use your lats when you hang! Think about pushing your hands down into the bar (with straight arms), or by trying to bend/break the bar with your hands, elbows, and shoulders.
CrossFit WOD for Tuesday 6/6
EMOM for 8 minutes: 3 touch & go power snatches, ascending weight
2 rounds for time:
50 wall balls
50 toes-to-bar
Post time to whiteboard!
Gymnastics Strength WOD
ankle prep and pistols, muscle-up positional strength development
Endurance WOD
Short Interval: 2 rounds
– 5x 100m run
– 4x 200m run
– rest 1:1 between efforts
CompEx WOD (6am)
tabata flutter kicks, dumbbell back ext + row, YGIG back squats for 10 minutes
“ELIZABETH”
21-15-9 reps for time:
power clean, 61/43kg
ring dips
3-5 rounds:
30 UB double unders
30 UB situps
3 pausing TGU/side
