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Friday 6/11

Moving forward we’ll be programming running into our Saturday workouts, with an option to stay inside on the rower if preferred.

WORKOUT for Friday 6/11/2021

Warmup

:30 work, :10 rest x 8 rounds
– (Goblet) curtsy lunge
– KB sumo deadlift high pull

then the HSPU Strength Ladder: 2x 1-2-3-2-1

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette

Workout

every minute on the minute for 30 minutes
a. 9 snatches, 25/43kg
b. 15 burpees
c. 21 situps
d. 15 calories
e. 9 sumo deadlift high pulls

The barbell should be the same for both the snatches and sumo deadlift high pulls. Post results to comments!

WATCH:

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Thursday 6/10

CONDITIONING for Thursday 6/10/2021

HYPOTENUSE

1:30 work, :30 rest
– deadlift
– hang power clean
– kneel-to-stand
– shoulder-to-shoulder

3 rounds for max total reps.

If you don’t have a sandbag you can fill up a duffle bag or back pack! Post results to comments.

READ: Slevio Portable Gym Timer with magnetic spine – Amazon

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Wednesday 6/9

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?

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Tuesday 6/8

CONDITIONING for Tuesday 6/8/2021

30 seconds of work, 10 seconds of rest
– switch lunge
– goblet clean
– stiff-leg deadlift
– rack-switch push press

Repeat for 8 total cycles. Post score to comments!

READ: How to Stop Living in ‘Infinite Browsing Mode’ – The Atlantic

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Monday 6/7

Olympic Weightlifters often train their squats in a wider-than-you-think-is-necessary stance, and it’s reflected in a lot of their receiving positions for the snatch, clean, and jerk.

If you haven’t played with a wider base of support then today is the day to try, especially in the warmup and first couple of sets. With adequate practice it’ll become home base for you and you’ll find yourself lifting heavier, faster, with more power.

WORKOUT for Monday 6/7/2021

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, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette

MetCon

50 jerks (45/70kg) for time. Every barbell drop requires 16/20 calories completed before continuing.

Post scores to whiteboard!

READ: Queer Farmers Are Changing the Landscape – EATER
WATCH:

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Sunday 6/6

HIGH INTENSITY INTERVAL TRAINING for Sunday 6/6/2021

Premieres at 9am:

Join us afterwards on Zoom for Yoga with IVAN.MVNT!

RSVP via PushPress for meeting room info.

WATCH: The Final Day of the GRANITE GAMES (A Semifinals event for the 2021 CrossFit Games)

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Saturday 6/5

WORKOUT for Saturday 6/5/2021

Warmup

Some planks, some lunges, then a HSPU Strength Ladder of 2 rounds of 1-2-3-2-1

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette, (RING)

Workout

Five 3:00 AMRAPs of:
300m row
Max wall ball in remaining time, 8/14/20lbs

Rest 1:00 between rounds. Post score to whiteboard!

WATCH: This weekend’s Semifinals event for the CrossFit Games is the Granite Games in Minneapolis, Minnesota. Here’s the Day 1 and Day 2 feeds

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Friday 6/4

Starting next Wednesday we’ll begin a weekly squat cycle!

WORKOUT for Friday 6/4/2021

Warmup

3:00 of a plank then 3:00 of lunge variations then our HSPU Strength Ladder: 4 rounds of 1-2-1

MetCon

“KRONOS”

for total overall time do 1:00 working towards 100 burpee box jump overs (12/20/28″), 1:00 rest, until complete

22:00 limit. Immediately int 50 strict presses for time (15/32/50kg)

READ: Don’t Freak Out! Why Keeping Calm and Carrying On Exercising Can Help Back Pain – The Guardian
WATCH:

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Thursday 6/3

The kettlebell Figure 8 + Uppercut is a great coordination, midline stability, and strength skill if heavy enough. It’s the next step after getting reps in with the Around the World + Uppercut exercise.

Start by feeding the bell through the legs (inside to outside) and when the legs come together violently pop the hip open to get the bell to change directions then lead into an uppercut, where the bicep engages while keeping the shoulders down. Catch the bell with the free hand and pause. Initiate the next rep by pushing the bell away to cycle down through the other leg opening.

CONDITIONING for Thursday 6/3/2021

4 rounds of
:20 Right side bends
:20 Left side bends
:20 Low woodchops

then

:30 of kettlebell swings, :30 rest/stretching for 7:00 then

As many reps as possible in 10:00
6 goblet squats
6 high pulls
6 goblet lunges
6 crush-grip bent over rows

Post results to whiteboard!

READ: Stop Being So Hard On Yourself – Harvard Business Review

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Wednesday 6/2

We can all communicate via the 5g implants in our bodies now

This Memorial Day we celebrated, honored, and mourned all those who died in performance of their military duties.

Of course, we did MURPH as usual, but celebrated afterwards with those who were fully vaccinated. What a time to test what the classes could look and feel like, not to mention the fun fellowship that followed the workout.

More to come so keep those vax numbers going up! Send in proof via email or bring a picture to the gym and show any staff member.

WORKOUT for Wednesday 6/2/2021

Warmup

planks and lunges and the return of our strength ladders! We’ll be working on the handstand pushup and all it’s progressions for the next couple of months!

Conditioning

As many reps as possible in 20 minutes:
30 kettlebell swings
40 situps
50 lunges

Post results to whiteboard!

WATCH:

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