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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.

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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.

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WATCH:

Why is it important to have Test and Retest workouts? Yesterday was a test for a month out. Today is a retest of a workout from December.

Ski/snowboard WAX PARTY this Friday 1/10, after the 6:30pm class. Let’s wax our boards in preparation for the season, especially if you haven’t gone out yet!

Well, first: they act as benchmarks for our fitness. How do you know if you’re actually improving if you can’t measure that progress?

Two: knowing what traits we are testing allows us to set up programming to improve upon the intricacies of said test. This is and always has been the reasoning behind our programming. This is why we use a whiteboard to take the data towards the end of class. This is why coaches ask you how the workout went. Give us answers! The more detailed, the better!

Three: it gives you a tangible, measurable, repeatable, and observable goal to reach/obliterate. Isn’t that scientific?

CrossFit WOD for Tuesday, 1/7/2020

“HOLLEYMAN”

30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict handstand pushups
1 power clean, 102/70/45kg

35:00 cap. Share time to whiteboard. Post workout is playing with the German Hang position, either by walking into it on low rings, or by pulling yourself through (“Skin-the-Cat”).

Every minute x5 (1-2-1) if you want extra pull-up work

READ: The 2020 CrossFit Games Open National Champions – CrossFit
WATCH: If you’re serious about being responsible for your own nutrition (and have the space for one) an Instant Pot is awesome. Tons of people don’t know some of the basics though:

Today has four parts- do you know how to prioritize your workout to anything other than time and weight?

CrossFit WOD for Thursday 12/19

a. deadlift 3×3
b. 15 deadlifts for time (DIANE weight)
c. every 2:00 on the minute do 3 full cleans for 10:00
d. 6 rounds of 15 calories rowed for time, resting 1:00 between each effort

Post results to your journal!

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WATCH:

On Tuesdays through the remainder of the year we will continue working on our strict muscle-up development. For some athletes strength will be tested. For other it will be flexibility or technique, the order of operations. For those with proper strict ring muscle-ups it’ll be EMOMs to develop your capacity for volume.

Danielle enjoying her hang time

CrossFit WOD for Tuesday 11/19

for time:
200 double unders
100 wall ball, 20/14lbs to 10/9′
50 clean & jerks, 50/35kg
25 burpee toes-to-bar

Post time to whiteboard!

HIIT, 12pm & 6:30pm

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WATCH: Loss of Rotation is Loss of Force Production

Our BRING-A-FRIEND CROSSFIT CLASS on 11/9

EMOMs are one of the many protocols utilized fairly often in the CrossFit affiliate world. This previous Friday we used it simply as a timing tool to gradually increase load and intensity.

The main purpose of its normal usage is to test or challenge an athlete’s capacity of work, depending on the movement and loading. Generally the gym’s programming has an expectation to be met, but as always it can be scalable to every body.

Today’s workout would see an athlete completing 5 one-arm overhead squats with a single dumbbell or kettlebell per side with :10-:20 of rest before completing 15 perfect (no bend in the posture from head to toes) pushups.

CrossFit WOD for Monday 11/18

EMOM for 15:00
a. 5 one-arm OHS/side
b. 15 perfect pushups
c. 10 (strict) pullups

Then a 500m row time trial. Post time to whiteboard!

BARBELL CLUB – 6am/11am/5:30pm/6:30pm

What a weekend with all the Masters athletes who competed!

Olympic Weightlifting: Weights go up, tempo disappears.
Powerlifting: the penultimate week playing with Conjugate!

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CrossFit WOD for Thursday, September 19th

(push) press
bar/10, 50/5, 70/3, 80/3, 90/3+

5 rounds of:
200m run
max unbroken pullups

Rest exactly 4:00 then

30 db ground-to-overhead, 2×50/35lbs

Post time and total pullups to whiteboard!

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WATCH: Handstand Kickups & Kickdowns – Foundation CrossFit on YouTube

Shoulder prep: do you do it?

This week you can look forward to a FGB-like station metcon, back squats, 100 pullups, bench press, tabata, a chipper with barbells/med balls/running, a wall walk/rowing tag team, and something like PUSH PRESS from CFMentality.

CrossFit WOD for Tuesday 9/3

3 rounds for max total reps:
1:00 burpees
1:00 wall ball, 20/14lbs to 10/9′
1:00 deadlifts, 52/38kg
1:00 med ball sit-ups, 20/14lbs
1:00 hang power cleans, 52/38kg
1:00 rest

Post score (total reps) to whiteboard!

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WATCH: A Day of Eating with 2x CrossFit Games Champion Annie Thorisdottir – Renaissance Periodization

Sore from last week? Those situps and lunges got me!

PROGRAMMING

Click to embiggen!

Foundation Barbell: Powerlifting Cycle 3, October Block, Week 2 PDF

Foundation Barbell: Olympic Weightlifting Cycle 3, October Block, Week 2 PDF

ARTICLES

+ Why Eating Meat is Good For You – Chris Kresser
+ 16 CrossFit Athletes Over 50 Who Think Readers Digest is Full of Sh!t – Morning Chalk Up
+ Changes to 2019 Events, Publishes Quad Calendar – USA Weightlifting

RECOMMENDATIONS

Didn’t have any relevant conversations about stuff this week so here’s one I like

At home I enjoy making coffee through my AeroPress. It’s the closest thing to espresso (or cold brew) you can make if you have ground coffee/tea and hot water. No large machine necessary!

It’s superior to a french press for solo drinkers, and also fantastic for travel. The one thing I don’t like is that you use paper filters per use. Recently through Instagram I got to talking to one of the owners of Caffeine & Kilos and they mentioned that I should pickup a Fellow Prismo: it replaces the cap/filter portion of the AeroPress with a cleaner cap option and reusable stainless steel filter.

So good.

UPCOMING EVENTS

We’ll be sponsoring The OUTwod Power of Pride along with our friends at Rocket CrossFit, CrossFit LOFT, and FUELhouse Gym:

Check it out, save the date, call out a swole mate and register!

“Jump, land, and stand” is our standard for the box jump, but there are handful of things to be mindful of. First, make sure there’s a “ninja landing”, where there is little to no audible impact on the box. If there’s a loud, thunderous landing then it tells us you’re sending the energy down, not up, which is the intention of the movement. Obviously, the high repetition of such a movement could lead to foot/ankle/knee/hip/back issues. Second, you’ll notice Justin lands with his hips back- this loads the large posterior chain (hamstrings, glutes, and back) rather than just the ankle and knee. This skill can transfer over to your power landings in your olympic lifts. Finally resting on the top of the box allows for better rep cycling and rest management. The simple thought of not staying on the ground too long means that you’ll continue moving, improving your fitness and your workout score.

Justin jumping onto a 24″ box

ARTICLES

The Ultimate CrossFit Nutrition Calculator: Weight Loss, Muscle Gain, and Body Fat – Tier Three Tactical

CrossFit WOD for Tasty Tuesday 5/22

1. back squat 5x5x70-75%
2. tabata front squats, 43/29kg
3. max burpee box jumps, 24/20″, in 5 minutes

Post tabata and AMRAP scores to whiteboard!

CompEx WOD

MFT #1459

Gymnastics Strength WOD

still rings and headstands

HIIT WOD

15 rounds of :30 on, :10 off
– rolling burpees
– elevated front foot split squats, L
– rolling v-ups
– elevated front foot split squats, R
– rolling pushups

4 rounds of 2 minutes on, :30 off
10 goblet cossack squats
5 turtles
10 tuck jumps
5 limbo
10 leg lifts + reverse crunch

3:00 max bench over & unders

as far as possible in 7 minutes: 10-20-30-40-50-etc of
kettlebell swinging high pulls
plate jumps