Continuers WOD 2-7-19

"No Brainer"

WOD

On the 3:00 x 5 Rounds:
21 Plate Hops
12 Shuttle Sprints
6 Deadlifts

Build in Loading on the Deadlift

Coaches Notes

Strength biased and conditioning all in one. Athletes will build in weight on the deadlift over the course of the 5 rounds. These are ideally done unbroken each set. We’ll have some time after teaching the deadlift to feel out the 6 weights we plan on using. Rounds start on the 0:00, 3:00, 6:00, 9:00, and 12:00. Athletes will rest the remainder of the time until the next window begins. Score today is slowest round, with the weights being recorded in the notes section. Shuttle sprints are set 10 meters apart. A rep will be counted every time athletes make one point of contact past a cone or tape. Plate hops are done to a 45# plate for all athletes.

THE WHY

Why plate hops? Although not a functional movement, the goal is to create a stimulus. With quick and sprinty rounds, the plate hops to start things out gets the heart rate and intensity up. Even though we don’t do these often, they do require a good amount of speed, agility, balance, coordination, accuracy, and stamina.

Continuers WOD 2-6-19

"Girl Power"

WOD

AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
10 Power Snatches (115/80)

Coaches Notes

With “Cindy” smack dab in the middle of “Girl Power”, we have a nice balance of cardio, bodyweight, and weightlifting movements. The weight on the barbell should be a load that athletes are capable of cycling at least 15 repetitions unbroken when fresh. These will likely be small sets or singles within the workout. One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Looking for a variation that allows for no more than 1 break on the pull-ups and push-ups today. If short on bikes, stagger by 2-3 minutes. If unable to Assault Bike, complete one of the following:

Equal Calorie Row or Bike Erg 
30/21 Calorie Schwinn Bike

THE WHY

No aspect of functional movement is more important than their capacity to move large loads, long distances, quickly. The load, distance, and speed of a movement like the snatch makes its a high power, and therefore a high intensity exercise, giving athletes a lot of bang for their buck. The snatch is also requires nearly every aspect of the 10 general physical skills in some capacity, making it a movement with a high return. Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy are all key components of this Olympic lift we do so often.

Continuers WOD 2-4-19

×

"Layup"

Workout Definition

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into...

5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

Coaches Notes

Two separate couplets today completed for time. One bodyweight, one weighted. The first couplet is the CrossFit benchmark workout “Annie”. The double unders are the big movement to consider on this one. A good rule of thumb is that we want to keep all sets, mostly the big ones, under 90 seconds. Athletes not doing double unders can complete 1.5x the amount of single unders. On the second couplet, looking for athletes to choose a weight that they are capable of completing 25+ repetitions unbroken when fresh and within 1-3 sets within the workout.

THE WHY

In all programmed workouts, unless otherwise listed, we can assume that the prescribed wallball targets are always 10’ for men and 9’ for women. Keeping it the same from workout to workout provides athletes with some consistency and allows them to compare repeat workouts apples to apples.

Continuers WOD 1-31-19

WOD

Push Jerk

Build to Heavy Set of 3

"Go Fish"

Workout Definition

For Time: 
1,000 Meter Row

Directly Into...

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Coaches Notes

The push jerk is the focus of this two part workout. Athletes will build to a heavy triple from the rack in part one and choose a weight in part two that they are capable of completing 20+ unbroken repetitions when fresh. Looking to go no more than two sets within the workout. We’ll choose the weight based off the push jerk, which means the deadlift will be relatively light in comparison. The row is a buy-in and only happens once. After the row, athletes will complete the three rounds of deadlifts, burpees, and push jerks. If short on rowers, stagger by 5 minutes.

This workout is a repeat from 8.31.18

THE WHY

Before and after each class, our coaches spend a minimum of 15 minutes on the floor with athletes. We do this because we recognize that we’re in relationship business over anything else. Strong relationships are the foundation of everything we do. Challenge yourself today to get to know the person you know the least a little more.

Continuers WOD 1-30-19

"Under Fire"

WOD

For Time: 
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

Coaches Notes

In this all bodyweight triplet workout, athletes will complete a total of 300 double unders, 150 air squats, and 75 push-ups. Looking to spend no more than 2:30, 2:00, 1:30, 1:00, and :30 seconds respectively on the rope. Adjust reps or variations as needed to accomplish this, or simply go until the time cap on each round. The reps on the air squat should be something where athletes don’t have to stop moving. Looking for a steady pace throughout. To complete the push-ups as written, we recommend athletes have 20-25 unbroken in the tank. Reduce reps here or elevate to a box or bench if necessary.

THE WHY

Bodyweight movements like the air squat and push-ups are simple. Because of their simplicity, they are often overlooked. Getting back to the basics of the air squat and the push-ups can help athletes drastically improve other, more complicated movement. It is common to get onto autopilot with these. We resort to what we are used to doing. Bringing a good deal of conscious effort to these fundamental movements on a regular basis will pay off in athlete’s favor.

Continuers WOD 1-28-19

×

"Road Rash"

WOD

5 Rounds (On the 5:00): 
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Assault Bike

Coaches Notes

In this 5 round interval workout, rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00. Once athletes complete the bike calories, they will rest until the next 5 minute window begins. All athletes should have at least 90 seconds of rest between rounds. Adjust reps, weights, or variation to accomplish this. For the 10 dumbbell hang clean and jerks, athletes will complete 5 reps on the right arm before switching to the left arm for 5 reps. The opposite is true for the snatches, where athletes will be alternating sides every rep. Looking for the chest to bar pull-ups to be completed in 1-2 sets per round. Those whose goals are mainly outside of the gym can complete chin over bar pull-ups. If short on bikes, stagger heats by 2 minutes.

THE WHY

We’ll record the scores for all 5 rounds today to give ourselves a good idea of pacing. It is more impressive to stay consistent with these rounds than it is to start fast and fall off. The athlete whose scores didn’t fluctuate much likely squeezed more fitness out of the workout than the athlete who crashed and burned. However, being all over the place with round times is a great learning opportunity. Don’t review the results as good or bad, just view them as what they are. Because that happened, we can use the information to make improvements the next time a workout like this comes up. Focus on these as areas where we can make really good progress, not areas where we are flawed.

Continuers WOD 1-24-19

Strength Work

Strict Press

Build to Heavy Sets of 5-3-1

WOD

"Body Armor"

AMRAP 13:
10 Strict Toes to Bar 
10 Strict Presses (95/65)
100' Walking Lunge

Coaches Notes

The Strict Press and strict movements are the focus of this two part workout. Athletes will start out building to a heavy set of 5, 3, and 1. Within the workout, we’ll mix it up a little bit with a strict variation of toes to bar. The goal here is to take away the kip and control the movement. Understanding that this is a challenging movement that we don’t often do, we’re looking for athletes to get their feet as high as possible without any added momentum. We’ll include some other options below in the “Teaching” section. The strict press weight should be something that athletes can complete at least 15 reps unbroken when fresh and within 2 sets during the workout. There is no weight for the walking lunges, just bodyweight.

THE WHY

Improving the strict variation of any movement can greatly improve the kipping variation. The strict variation of toes to bar is great for developing core strength and midline stability, which will carry over to the traditional movement. You may have noticed we’ve been adding in some strict toes to bar for quite some time now into the movement prep on regular toes to bar days. The goal there is to get athletes more comfortable with the movement itself while improving control and strength. Today is our first opportunity at testing it out within a workout. We’re looking for athletes to pick something just outside their comfort zone, not way outside in either direction.

Continuers WOD 1-23-19

"Chain Reaction"

Workout Definition

3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)

Coaches Notes

One part no weights, one part weights. Athletes will complete all three rounds of bike and pull-ups before moving to all three rounds of the barbell work. In the first half of this workout, looking for athletes to choose a pull-up variation that they feel comfortable completing 21+ repetitions unbroken when fresh. In the second half, the barbell should be a load that athletes could cycle 25+ repetitions unbroken on both movements if they needed to. Choose weight here based on the limiting factor, likely the push jerk. If short on bikes, you can stagger once athletes are off the bikes in the first round or when they complete the full three rounds (as to avoid any potential overlapping). If unable to Assault Bike, complete an equal calorie available bike, equal calorie row, or shuttle runs.

THE WHY

You may have an athlete or athletes who you find constantly shaking their head after a workout. Down on themselves for something they didn't do or should have done. This is where a talk on progress vs. perfection is helpful. Perfection is endless because we’ll never get there. Progress is endless because we’re always there. Perfection focuses on our flaws. Progress focuses on our improvements. Perfection is tiring. Progress is energizing. 1% better today and everyday. Look for the small wins, not the what could have beens.

Continuers WOD 1-20-19

Workout Definition

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Coaches Notes

The two barbell movement standout on paper in this higher skilled AMRAP. The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging that the other, choose the weight based off that one. In order to keep moving through the workout, looking for each round of double unders to take no longer than 1:30. If short on rowers, stagger the second heat by three minutes.

THE WHY

You’ll notice today that we have planned for two practice rounds. With more complex barbell movements like the hang power snatch and overhead squat, athletes tend to feel better and move better after feeling out more reps. The goal of two practice rounds is to get athletes in that groove with these movements from the start of the workout, rather than a couple rounds in. Practice rounds are meant to be low intensity, but high focus. This allows athlete to run through the flow of the workout, test out weights/variations, and allows for coaches to see movement and make suggestions before the real thing starts.

Continuers WOD 1-17-19

WOD

AMRAP 5:
Buy-In: 50 Wallballs 
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:
Buy-In: 35 Wallballs 
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:
Buy-In: 20 Wallballs 
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Coaches Notes

In this high intensity interval workout, the wallballs only happen once as a buy-in to the remaining two movements. The big set of wallballs is the first set. A good time and/or adjusted rep number to shoot for here is something that athletes could complete in no more than half the time. 2:30 for the wallballs and 2:30 for the deadlift and burpees. Looking for athletes to choose barbell weights that they are capable of completing 30, 20, and 15+ repetitions unbroken when fresh. Within the workout, 2 sets per round is ideal. If short on rowers, stagger athletes using the same weights on opposite 5 minute intervals. Buddy 2 will have to change out the barbell weight following their completed round. Score is rounds and reps for each of the three intervals.

THE WHY

Whys are important. If you know why you coach, you’re able to bring more to the table, even on the hard days. If you know why your members are at the gym, you’ll be able to put yourself in their shoes and coach them more effectively. Coaching someone who wants to compete in the sport as opposed to someone who wants to get off their medication is drastically different. There are likely members whose goals and why’s we don’t know yet. Let’s dig a little deeper by being more curious with those athletes today.

Continuers WOD 1-16-19

3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)

Coaches Notes

The front squat weight in this triplet workout is on the moderate side. Athletes should be capable of completing 18+ unbroken when fresh. Within the workout, 1-2 sets is appropriate. Men and women will row the same distance on the rower and there is no need to stand to full extension on the box jump overs. The squats and box jump overs may take less time than the row, which means there may be some overlap if you stagger this into heats. You can stagger by ~2 minutes or run two full heats. Take out a practice round and adjust timeline as needed for multiple heats.

THE WHY

One thing that can make logistics a little bit easier on workouts where there are more people than rowers is having no one own a rower. Once athletes are off their rower, they are free to find any available rower for the following round. The coach can be helpful in this scenario by identifying which athletes are almost finished, altering those looking to get back on. While this is sometimes not needed, it is a useful tactic for bigger classes to avoid having to run multiple heats.

Continuers WOD 01-14-19

WOD

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

Coaches Notes

The score of today’s workout is total meters accumulated over the 10 minutes. There is no need to reset the monitor at all during the workout. Total meters on the screen at the end of the 10 minutes is the score.

The workout starts with 1 Kettlebell Swing before moving to the rower for the remainder of the minute. On the top of the next minute, athletes will complete 2 kettlebell swings. This repeats itself on the top of every minute, with the kettlebell swings climbing by 1 rep per round.

Athletes should use a kettlebell weight that allows them to complete every round of swings unbroken without a doubt. The swings are not score, rather they are a speed bump in the way of getting back to the rower.

Since there is a lot of on and off, if you are short on rowers, run multiple heats if you are running a class today.

THE WHY

The little things can sometimes end up being the big things. Details matter. In a workout like todays, there are a lot of transitions in and out of the rower. How far the kettlebell is placed from the rower, how tight the straps are, technique, pacing, and many other factors can all help us or hurt us. Especially when rowing for meters instead of calories, every one counts. Why should we focus on this? With 19 transitions, if we go 6 seconds per transition vs. 3 seconds per transition, for example, we lose a full minute of work time. A full minute could be a difference of 250+ meters. The little 1 percents can add up.

Continuers WOD 01-07-19

WOD

On the 3:00 x 6 Rounds:

12/9 Calorie Assault Bike

25 Double Unders

5 Front Squats

Continuers WOD 1-3-19

Warm Up

2 Rounds of:

20 Cal Bike or Row

“Spiderman Sequence”

15 seconds at each of 4 positons

1. Plank

2. Left foot near hands

3. Left elbow at instep

4. Left Arm in the Air

5. Same on right side

10 Air squats

10 Scap Pull ups

10 Hollow Rocks

Wall ball and Farmers Carry instruction

WOD

5 rounds for time

15 wall balls

Farmers carry to 7540 wall with 53/35 lb kettle bell (start from front of rig by fridge)

15 cal row or bike (bike is Rx)

Farmers carry to 7540 wall with 53/35 lb kettle bell (start from front of rig by fridge)

Continuers WOD 1-2-NINETEEN

WOD

20min amrap

25/18 cal row

50 dubs/100 singles

3 rounds of the chief (3 power cleans @135/115, 6 push ups, 9 air squats)

Continuers WOD 12-20-18

Warm Up

400m Run

Roll out Glutes

Backward Cycle x 2 blue mat

Baby Gate Tree Branch X2 blue mat

Row 300m

10 Scap push ups

10 Cal Bike

WOD

5 rounds 

5:00 min windows

20/14 cal row

5 shuttles to 7540 window 

20/14 cal assault bike

Continuers WOD 12-19-18

3 rounds

5 hand stand push ups

10 overhead squats (95/65)

15 deadlifts

Then 400m run

3 rounds

5 hand stand push ups

10 overhead squats (95/65)

15 deadlifts

Continuers WOD 12-17-18

Warm Up

20 Calories on the Air Bike or Ski Erg

Banded Shoulder Work

2 Rounds of:

6 Inch Worms

7 Hanging Turtles

then

3 x :20 Handstand hold

Then

100 Singles/3 Pull ups/100 Singles

WOD

For time:

Set 1: 20 pull ups, 100 dubs/200 singles, 20 pull ups

Set 2: 15 pull ups, 75 dubs/150 singles, 15 pull ups

Set 3: 10 pull ups, 50 dubs/100 singles, 10 pull ups

Set 4: 5 pull ups, 25 dubs/50 singles, 5 pull ups

Rest 1:00 between each round

Continuers WOD 12-13-18

Same warm up as Wed…

Go Grab a piece of equipment from the 5th floor

:30 hang/10 Scap Push Ups

:30 hang/7 Push Ups

10 KB Deadlifts/ 10 Scap Push ups

7 KB Swings/ 5 Push Ups x 2

500m Row

WOD

9 rounds on the 2:00min mark (3 different paces)

400m/300m row

1st minute - 2k pace + 8 seconds

2nd minute - 2k pace + 4 seconds

3rd minute - 2k pace

4th minute - 2k pace + 8 seconds

5th minute - 2k pace + 4 seconds

6th minute - 2k pace

7th minute - 2k pace + 8 seconds

8th minute - 2k pace + 4 seconds

9th minute - 2k pace

Continuers WOD 12-12-18

WOD

3 rounds of:

2:00 min window to complete 27/21 cal row

then at the 2:00min mark you have 1:30min to complete 21/15 cal row

then at the 3:30min mark you have 1:00min to complete 15/9 cal row

then rest for 1:00min and repeat for two more rounds