A correctly-done knees-to-elbows where, YOU GUESSED IT, the knees touch the actual elbows
WORKOUT for Monday 11/15/2021
for time:
50 dumbbell hang power snatch, 35/50lbs
50 knees-to-elbows
50 dumbbell overhead squats
50 chest-to-bar pullups
50 perfectly-vertical dumbbell swings
50 dips
50 Devil’s presses
50 calorie row
Post times to whiteboard!
WATCH:
WORKOUT for Wednesday 11/10/2021
complete as much as possible in 6:1, 6:1, 6:1, 7 minute intervals:
10 DB Devil’s press, 2×20/35lbs
20 DB burpee
30 DB hang power clean
400m run
500m row
Post scores to whiteboard!
WATCH: #Desklife
We just released the details about our Winter Training Camp! Basically it’s a new Tuesday/Friday class that’s not necessarily based in CrossFit (but it’s definitely inspired by it) to prepare those into winter sports or just develop stronger legs and core.
RSVP to this week’s Trial Classes on Tuesday 5:30pm and again on Friday 5:30pm (where you can bring non-member friends) if you want to try it out!
WORKOUT for Monday 11/1/2021
jumping development warmup then
for time:
50m dumbbell overhead lunge
30 (strict) pullups
50m dumbbell overhead lunge
30 (strict) t2b
50m dumbbell overhead lunge
30 (strict) k2e
50m dumbbell overhead lunge
30 (strict) chinups
Rx = 20/35/50lbs dumbbell. Post times to whiteboard!
WATCH:
In a proper kip (and beat kips) we can see the body hit a global arch by using the rig’s post as a plumb line. The sequence for any hanging kipping motion would be hang > arch > hollow > hip crease > hip extension > rep.
WORKOUT for Monday 10/4/2021
Wall walks, inverted still ring skills, beat kip progressions
deadlift 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5, 85/5, 85/5+)
for time:
120 double unders
60 kettlebell swings
30 pogo burpees
60 pistols, alternating
120 double unders
Post time to whiteboard!
READ: On Reverse Hypers – Westside Barbell
WORKOUT for Monday 9/13/2021
wall walks, inverted tucks, inverted pikes, inverted hangs, german hangs, skin-the-cats
“500-50-500”
for time:
500m row/400m run
50 pogo burpees
50 altering dumbbell snatch, 35/50lbs
50’ overhead walking lunge, 35/50lbs
50 dumbbell hang clean & jerk (5/5), 35/50lbs
50 pogo burpees
500m row/400m run
Post times to whiteboard!
READ: Whoop’s New Fitness Tracker Has Two Features Even Apple Watch Can’t Beat – Tom’s Guide
This weekend will be HOT. Please please please be mindful of how you’re feeling, working out or not. Stay hydrated and cool and be smart about sun exposure.
WORKOUT for Friday 6/26/2021
Warmup
2 rounds of 5 pullups, 10 pushups, 15 air squats
1 round of 12 deadlifts, 9 hang power cleans, 6 jerks
Repeat until told otherwise. Add weight to your barbell every round. HSPU strength ladder of 6 rounds of 1-2-1 reps.
Workout
for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories
35:00 time limit. 2×20/35/50+lbs DBs. Compare to 4/1/2021. Post time to whiteboard!
READ: How to Stay Cool Without Air Conditioning – CNN
Are your shoulders forward of your hips in the catch when you row?
WORKOUT for Wednesday 5/19/2021
Warmup
Until told otherwise:
250m row
20 jumping lunges
10 T-pushups
5 pullups
Feel free to work on variations like pistols, c2b/mu, HSPU, etc.
Workout
4:00 max reps of each:
Back squats
(BtN) shoulder-to-overhead
Barbell curls
Pushups
JM press (aka neck/chin crusher)
Pullups
Burpees
WATCH:
There’s a new competition coming …
IN-GYM WORKOUT for Friday 5/14/2021
Warmup
Work on your kipping until coach says otherwise, then movement patterns as a group!
Workout
for time:
30 back squats
40 toes-to-bar
50 deadlifts
40 chest-to-bar pullups
30 back squats
Rx = 40/65/100kg on the barbell. If you have a vest/plate carrier/ruck/hiking pack and plan to do MURPH on Memorial Day then you should start wearing it to build up tolerance!
Post times to whiteboard!
WATCH: Ever experience the “Back Barbeque”?!
Bring in your jump ropes! Also if you didn’t already know, members have the option to store their gym gear in our cubby system. Just sign up on the clipboard in the back and you can get one assigned. That way you don’t have to lug your stuff around every time you come to the gym.
IN-GYM WORKOUT for Saturday 5/1/2021
Warmup
15 med ball front squats, light
12 calorie sprint
9 hand-release pushups (or HSPU)
6 toes-to-bar
3 muscle-up (practice)
Repeat until coach says stop!
Workout
for time:
120 double unders
60 wall ball, 10/20/30lbs
30 bar muscle-ups
60 mb clean, 10/20/30lbs
120 double unders
Post time to whiteboard!
WATCH:
Who’s else loves Bell Ball?
The excitement/dread comes from a non-fixed target potentially swinging and moving around- no ringing, no rep!
IN-GYM WORKOUT for Thursday 4/1/2021
a. Preparation
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
The goal is move well through these to prep joints and movement patterns. We’re also testing basic “easy capacity” as we’re not looking to sprint or push them to their limits yet, but it should provide a nice challenge. Customize the movements and weight suggestions to have everyone feel level.
b. Metcon
for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories
35:00 time limit. Rx would be 2×20/35/50+lbs DBs. How will you manage breaking down 60 reps multiple times? Post results to comments/whiteboard/your journal.
READ: When Men Started Obsessing Over Six-Packs – The Conversation
WATCH:
