Today has four parts- do you know how to prioritize your workout to anything other than time and weight?
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.
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!
READ: 10 Healthy Foods to Help You Gain Muscle – BOXROX
WATCH: Loss of Rotation is Loss of Force Production
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.
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!
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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(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
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.
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
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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
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
Measuring your body composition can be a very helpful tool in the quest for improving your health and fitness. Knowing the difference between your total weight, your lean body tissue, and your body fat percentage/weight can help us.
Go back to Coach Glassman’s “World Class Fitness in 100 Words” it starts with: “Eat meat and vegetables, seeds and nuts, some fruit, little starch, no sugar. Keep intake to levels that support exercise, but not body fat“. This is where the majority of people faulter. Either because they’re not aware of their own body composition, or they value food and the actions surrounding food more than their bodies’ health or condition. When people talk macros (short for macronutrients), they’re discussing the prescription of percentages they should be eating (how many carbs vs protein vs fat to consume daily). You can receive personalized prescriptions from Registered Dietitians, or try services like Working Against Gravity, Renaissance Periodization, or Precision Nutrition. Alternatively you could focus more on the quality of your foods with methodologies like Whole30, 800g Challenge, ovo-lacto vegetarianism, or more. Generally we see that as the quality increases, the junk in your system doesn’t hold on to as much and you lose the bad stuff.
Basically in terms of how you perform at the gym we want to see lean body tissue weight go up (gain muscle), while lowering your adipose tissue (body fat decreases).
Your overall weight could stay the same, or even increase, but maybe your clothes fit better. Your attitude and view on the importance of body image should change.
A couple of tips with this new/retest information:
– Whatever method you choose to test initially (DEXA, Hydrostatic Weighing, Bod Pod, etc.) is the same method you should use to retest down the line.
– Remember that we’re all built differently, and our bodies will respond to various stimuli differently. This goes for both nutrition and exercise. Like your workouts, you’ll need to practice and try different things to see what your best practices are.
– There is no such thing as spot reduction- doing a butt ton of crunches or situps will not give you a six-pack or flat belly for the summer. Only good nutrition can. They simply reveal the shape of your muscles when the BF% goes down.
– Things take time to change. Be patient and know that striving for the goal will be a good challenge and broaden the knowledge you have of yourself.
If you have any questions, our coaching staff is always available to talk shop.
ARTICLES
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CrossFit WOD for Tuesday 4/3
3 rounds for time:
400m farmer’s carry, 2×24/16kg
12 hang power snatches, 43/29kg
21 ring dips
Post time to whiteboard!
HIIT WOD – 12pm
tabata squat jacks
tabata plank shoulder taps
tabata frog pumps
tabata one-arm row
:30/:15 for 10:00
3 ladders
6 burpee step ups
9 mb squat thrust + wall chest pass
:40/:20 for 7:00
30 russian twists, BW
20 elevated front foot jumping lunges
10 ab-wheels
ABMAGEDDON!
HIIT WOD – 5:30pm
10-to-1 burpee breathing ladder
SET 1: 1:00 stations, 3 rounds
– squat jacks
– shuttle run
– up/down plank
– single-leg v-up
– rest
SET 2: 2:00 stations, 2 rounds
– wall ball pass + burpee
– DB hop overs
– DB (wo)manmaker
– DB Russian twist
– sandbag ramp sprint
SET 3: 1 block sandbag carry, max load
Gymnastics Strength WOD
Butterfly pullup development
CompEx WOD
TGU work
“PENNIES”
for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
for time:
50 box jump over, 24/20″
50 HSPU
Well you had a chance to vote for it on facebook like me! Please read the official scoresheet and standards here!
ARTICLES
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CrossFit WOD for Friday 3/23
CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division
AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups
CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Scaled Division
AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups
Post score to whiteboard!
Olympic Weightlifting WOD
clean DL + clean + jerk
front squats
Powerlifting WOD
back squats
press
power snatch
Gymnastics Strength WOD
chest-to-bar pullup development
Kettlebell WOD
Backwards PANIC BREATHING
In pairs, one athlete will hold a pair of dumbbells in front of a rower. The other partner will row the required distance before they switch roles. They partners will both complete 100-200-300-400-500m. If the bells come down at any point, the partner on the rower must stop until the bells are back up in the rack position.
Banded Sumo Deadlift 10×2 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets
Big congrats to Sean K for reaching the 750 level of the FCFwodclub!
ARTICLES
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CrossFit WOD for Tuesday 3/20
4 minute AMRAP of:
7 dumbbell squats
7 dumbbell push press
7 c2b pullups
Post total reps completed to whiteboard!
CompEx WOD
Gymnastics Strength WOD
Kipping pullup, dip practice
HIIT WOD
SET 1
E(2M)OM for 8 rounds/16:00
SET 2
5 rounds/15:00 minute time cap
1 sandbag ramp carry
10 slam balls
10 ring row/pull ups
10 mountain climbers
10 russian twists
10 split squats (5/leg)
SET 3
4 rounds,1:00 per station
