WORKOUT for Wednesday 8/10/2022
another 3 sets of 10 reps of back squats at 50-70% of your 1RM to prepare for next Monday’s 20RM test then
3:00 to complete
200m run
15 toes-to-bar
10 double DB clean & jerks, 2×20/35/50lbs
3/5 (strict ring) muscle-ups
At the completion of the 3:00 immediately stop your work and rest 1:00 and repeat. Score is total reps completed.
WATCH:
SKILLS for Thursday 8/4/2022 is the BENCH PRESS
WATCH:
SKILLS for Saturday 6/18/2022 is the SNATCH
WORKOUT for Saturday 6/18
In groups of 4, for time:
75 back squats, 50 pullups, 25 shoulder-to-overhead (30/45/70kg)
75 front squats, 50 pullups, 25 shoulder-to-overhead (25/35/60kg)
75 overhead squats, 50 toes-to-bar, 25 shoulder-to-overhead (20/25/50kg)
75 hang cleans, 50 toes-to-bar, 25 shoulder-to-overhead (15/20/40kg
Only one athlete (two if team of four) working at a time and the barbell cannot touch the ground otherwise cash out a team set of 20 burpees per violation.
Post score to whiteboard.
WATCH: This workout from a DECADE ago at what was essentially Semifinals for the CrossFit Games
WORKOUT for Friday 6/3/2022
tabata front lunge, 20/35/50kg
tabata burpee over barbell
tabata situps
tabata hang power cleans, 20/35/50kg
tabata burpee over barbell
Rest at least 1:00 between efforts. Post best exercise score to whiteboard!
WATCH:
WORKOUT for Friday 1/28/2022
5 back squats E2MOM x 6 then
Starting with an empty bar HANG SNATCH then add 2-5kg ever :75. Repeat until a max is established or 3 misses, then switch gears to HANG CLEANS.
Post results to whiteboard!
READ: Equipment List for the 2022 NoBull CrossFit Games Open – CrossFit Games
ALSO READ: Here’s what you can more or less expect from the 2022 Foundation Gym Intramural Open
“The answer is always coffee and squats”
Cardio equivalents for modifying workouts: a 400m run is equal to a 500m row, a 1000m bike, a 500m ski, 40 double unders if you can do small sets, 70-100 if you are good with double unders, essentially moving for approximately 2 minutes.
WORKOUT for Friday 9/17/2021
“Pyramid Double HELEN”
for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups
Post time to whiteboard.
WATCH: Could you beat the 2010 athletes where this workout was introduced? How far has fitness come since then?
Coach Lauren has awesome shoulder positioning
Rather than “head through the window” most athletes should be focusing on “pushing the bar back” so it lines up above the spine AND reveals the ear while remaining in good posture. The issue with the “head through” cue is that it tends to control the neck more than the shoulder.
WORKOUT for Wednesday 6/23/2021
Warmup
AMRAP in 12 minutes
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT (12 deadlifts, 9 hang power cleans, 6 jerks), increasing weight each round
then our handstand pushup strength ladder – do 2 rounds of 1-2-3-2-1 reps
Strength
5 back squats every 2 minutes for 5 rounds, then
Conditioning
10 rounds for time:
4 jerks, 45/70kg
4 bar-facing burpees
Post time to whiteboard!
WATCH:
Who enjoyed yesterday’s retest (“KRONOS”) and test (100 snatches)? We’ll see if we can’t get your comfort with that dumbbell up in this upcoming cycle.
CONDITIONING for Tuesday 4/20/2021
SINDRI
max reps in 10:00
10 deadlifts
20 pushups
30 Russian twists
Post score to comments!
READ: The 10 Best CrossFit Games Battles of All Time – BarBend
WATCH:
Who wants to bet we get THRUSTERS and PULLUPS or TOES-TO-BAR for 21.3? Instead of the usual 5pm release they’ll be announcing the workout live (video below) at 12pm PST.
IN-GYM WORKOUT for Thursday 3/25/2021
Tabata planks, Tabata squats, 50 box jumps (do something different from Tuesday!)
EMOMx15:
power snatch + overhead squat
-OR-
snatch + snatch balance
15-12-9-6-3 reps for time:
power snatch, 20/45/64kg
burpee over bar
Post heaviest complex (and what version you did) and time to whiteboard.
READ: Dying Planet or Not, Americans Won’t Stop Eating Beef – Eater
WATCH:
Today we’ll start highlighting the drinks — what they are, what they do, and what happens when you have one.
If you’ve been eyeing the gym fridge but don’t know where to start, this is your go-to guide!
We’ll begin by addressing the misnomer of “energy drinks” and what that really means. None of these drinks give you energy; however these and other drinks can help you alter your perception of energy. And this is mostly through caffeine. That’s why we all have jokes about needing coffee on those down days. There’s also folk out there who claim some hoity toity “I drink green tea” bullshit. The biggest difference between coffee and tea is L-theanine, an amino acid that when paired with caffeine, which helps stave off the jitters.
KILL CLIFF IGNITE contains 150mg of caffeine from green tea extract. Plus its ginger, niacin, and carbonated water make for a great combination for that perceived energy.
We offer five different flavors to try:
When should I drink it?
What’s in it?
It contains beta-alanine (a popular pre-workout ingredient and non-essential amino acid), which can help buffer lactic acid and potentially increase the time it takes for your muscles to achieve exhaustion. It’s also got 40mg of niacin (a B-Vitamin), which can cause a “niacin flush,” a harmless itching or burning sensation. The ginger root powder is spicy, giving you a mouthfeel of heat. 10g of erythritol sweetens the drink, meaning there’s no added sugar and your glucose levels don’t spike. Electrolytes come from monopotassium phosphate (potassium), disodium phosphate anhydrous (sodium), and magnesium so you can stay hydrated and cramp-free.
Nutritional info
(25 calories: 15g/0g/0g)
150mg caffeine, no sugar (10g erythritol). B-Vitamins, Electrolytes, Naturally sweetened. Made in USA. Potassium 240mg, Vit E (15mg), Niacin 40mg, Vit B6 .9mg, B12 2.4mcg, Pantothenic acid 5mg, Phosphorus 31mg, Magnesium 42mg. Monopotassium phosphate, magnesium citrate, disodium phosphate anhydrous, green tea leaf extract, ginger root powder, Vit E, Asian ginseng root extract, Whole Asian ginseng extract, pantothenic acid, niacin, b12, b2, b6, Natural flavors, fruit/veggie extract (for color), Stevia.
IN-GYM WORKOUT for Tuesday 3/2/2021
a. Prep
for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)
Pullup Ladder: EMOMx6 do 1-2-1 reps
then dislocates BURGENER WARMUP. 3-5 trainer-led reps with a barbell.
b. Skills
every minute on the minute x 14
a. Hang snatch + snatch
b. 15 slam ball
c. MetCon
27-21-15-9 reps for time:
Overhead squats, 20/29/43kg
Pushup on barbell
Ab-mat situp
Mod to front squats and pushups on ground, but preserve loading. Work in larger but manageable sets. Sprint through as fast as possible
WATCH:
