CONDITIONING for Monday 10/26/2020
HELLO ROBIN
AMRAP in 20:00
10 seated banded rows
10 situps
10 pushups
Can scale up to barbell bent-over rows, weighted situps, and handstand pushups.
Post score to comments.
READ: CrossFit Games Day Three Recap, Line By Line – Morning Chalk Up. Two Washingtonions on the podium!
WATCH:
This coming Sunday is National Coming Out Day and a number of our team plan to participate in a BURPEE-A-THON to raise funds for OUTAthletics! We’ve worked with them before for OUTwod and am excited to sweat on their behalf again!
LIFT HEAVY, LOVE STRONG
By the time of this posting we have already doubled our initial goal, so why not help us triple it?!
DONATE HERE: https://charity.pledgeit.org/t/QD8Y2xSfCP
Feel free to sponsor the coaches as well! Team Andrew and Team David (current Worldwide fundraiser!) and Team Robyn and Team Ron and Team Scott and Team Tony!
CONDITIONING for Wednesday 10/7/2020
MR BLONDE
AMRAP in 12:00
24 alternating lunges
12 hand-release pushups
For an added challenge add load to one or both of the movements. Post score to comments!
READ: Texas Officer Charged with Jonathan Price’s Murder – CNN
WATCH:
Fitness, in the CrossFit philosophy, was always meant to challenge all physical skills:
cardiovascular endurance
strength
stamina
flexibility
power
speed
accuracy
agility
balance
coordination
Most seasoned CrossFitters tend to fall into only wanting to develop or play with strength, stamina, and power. This means your cardiovascular endurance isn’t challenged as often, leading to complaints about how bad your endurance is. Training is tolerance building! Show up and do the workouts you don’t want to do.
Like today.
AMRAP in 45:00
100-200-400-800-400-200 run
125-250-500-1000-500-250m row
50-100-200-300-200-100 double unders
Share total meters covered! Post-workout should be a lower leg foam roll.
LISTEN: Why Fasted Cardio? Episode 40 – The MisFit Project
WATCH:
5 rounds for max score:
max unbroken bench press, 80/46kg
max unbroken toes-to-bar
Score equals total bench press reps over total toes-to-bars. Post score to whiteboard.
CompEx WOD includes Clean and Jerk progressions, ISABEL, and single-leg work. Come get your competitive exercise on starting at 5:50am!
+ The Banana is One Step Closer to
+ Tia-Claire Toomey’s Clean Technique – CrossFit Games
5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest
Post score to whiteboard!
+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal
In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.
In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.
In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.
Try it out!
ARTICLES
+ How Strong Are the CrossFit Games Champions Compared To Pro Olympic Weightlifters? – heatonminded
CrossFit WOD for Friday 8/24
CGO 17.1
for time:
50-40-30-20-10 alternating dumbbell snatches, 50/35lbs
15 burpee box jumps, 24/20″
Compare to. Post time to whiteboard!
Olympic Weightlifting WOD
1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3
Powerlifting WOD
strict press max
deadlift max
Or halvsies. Either way!
ARTICLES
+ My Sister’s Green Chicken – Nom Nom Paleo
CrossFit WOD for Friday 4/27
1/2 CGO 18.3 – Rx
2 rounds for time of:
50 double unders
10 overhead squats, 52/36kg
50 double unders
6 ring muscle-ups
50 double unders
10 dumbbell snatches, 50/35lbs
50 double unders
6 bar muscle-ups
1/2 CGO 18.3 – Scaled
2 rounds for time of:
50 single unders
10 overhead squats, 20/15kg
50 single unders
6 pullups
50 single unders
10 dumbbell snatches, 35/20lbs
50 single unders
6 pullups
Post time or score to whiteboard!
Olympic Weightlifting WOD – Buffer Week 1/2, Day 3/3
Coaches Choice!
Kettlebell WOD
banded deadlift 10×2@55%
EMOM for 10 minutes: 15 kettlebell swings
YGIG for 20 minutes
kettlebell dead clean
kettlebell swing clean
kettlebell jerk
2 kettlebell windmills
Gymnastics Strength WOD
intro to still rings
CrossFit WOD for Saturday 4/28
DOUBLE HELEN
3 rounds for time:
800m run
42 perfectly-vertical kettlebell swings, 24/16kg
24 pullups
CrossFit WOD for Sunday 4/29
30-20-10 reps for time:
dumbbell thrusters, 2×35/25kg
toes-to-bar
This week we see: back squats, high-round pistol/pushup/v-up, EMOM snatches with a twist, DOUBLE PYRAMID HELEN, a version of Bring Sally Up on my off day + walking lunges, PENNIES, snatch and clean & jerk maxes on the weekend, and of course a Team Workout!
ARTICLES
+ We Evolved to Run- But We’re Doing It All Wrong – National Geographic
CrossFit WOD for Monday 7/31
back squat 5×3
15 rounds for time:
4 pistols
6 pushups
4 v-ups
Post time to whiteboard / comments !
Olympic Weightlifting WOD – this Saturday we max out in classes!
snatch + ohs complex, back squats
Powerlifting WOD
back squats, bench press, pullups
Kettlebell WOD
– Primal mobility
– Get up drills
– Simple and Sinister work
