Continuers WOD 3-27-19

“Crop Top"

5 Rounds:
21 Wallballs (20/14)
200' Farmers Carry (53's/35's)
9 Strict Handstand Push-ups

GENERAL

·         Strict handstand push-ups for those with competitive goals

·         Dumbbell strict presses for those with goals outside the gym

LOADING/STIMULUS

·         Looking to complete wallballs and pressing movement in 1-3 sets per round

·         Ideally completing the farmers carry with 1 break maximum

LOGISTICS

·         For those doing dumbbell strict presses, also use dumbbells for the farmers carry to minimize equipment needed

·         Farmers carry is 200 feet, not meters

THE WHY

Similar to Tuesday, we have another “sport specific movement” with the strict handstand push-up. For most athletes, the dumbbell strict press will be a great substitution, as it uses the same muscle groups with less risk. For athletes with goals of competing, but who don’t quite have strict handstand push-ups yet, we want to get them into a variation that gives them appropriate volume and loading. We can always reduce the number of reps to something like 6 or 3. Another option would be to complete handstand push-ups with the feet on a box or from a bear crawl position. This gets them more upside down, but uses a smaller percentage of their bodyweight. This is essentially the ring row of the handstand push-up. Knowing why athletes come to the gym and their goals will help us better understand what movement (handstand push-up, handstand push-up variation, or dumbbell strict press) is right for them.

Continuers WPD 3-25-19

Open 19.5

Workout Definition

For Time: 
33-27-21-15-9 
Thrusters (95) 
Chest to Bar Pull-ups 

Or Scaled:

Workout 19.5

33-27-21-15-9 reps for time of:
thrusters (65/45)
Jumping pull-ups

Time cap: 20 minutes

20 Minute Time Cap

DAILY MINDSET

“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact - that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

Continuers WOD 3-21-19

“Sole Cycle"

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105) 
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95) 
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85) 
21/15 Calorie Assault Bike

GENERAL DESCRIPTION

·         The weight decreases, but the reps stay the same across the intervals

·         Goal is not to sprint necessarily, rather move with a purpose for all 5 minutes

·         Scoreboard will be sorted by the lowest number of rounds + reps first

LOADING/STIMULUS

·         First Barbell: 10+ Unbroken When Fresh

·         Second Barbell: 15+ Unbroken When Fresh

·         Third Barbell: 20+ Unbroken When Fresh

LOGISTICS

·         Stagger on opposite 5 minute intervals if short on machines

·         If short on space, make these lateral barbell burpees

·         If atheltes have to share barbells, make these regular burpees so one athlete isn't changing weight while the other is doing burpees over the bar

·         Complete 27/21 Calorie Schwinn Bike or Equal Calorie Row/Bike Erg

·         30 minutes of work with two heats, so staying on track with timing is important

THE WHY

5 minute intervals are hard. If we stayed at the same weight across the board, it is likely that athletes would see a drop off in work completed. We reduced the weight with each interval because it enables athletes to complete around the same amount of work each time, sometimes even more. A goal today can be to stay around the same rounds + reps in each of the three short intervals.

Continuers WOD 3-20-19

“Dubble Bubble"

AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups (Scale= 1 pull up + 1 Ring Dip)

GENERAL DESCRIPTION

• Bar muscle-ups are the big movement on paper

• Athletes with goals of competing in the sport can complete bar muscle-ups or a progression

• Athletes with goals outside of the gym can complete 10 pull-ups or 5 strict pull-ups

LOADING/STIMULUS

• Should be able to complete 10+ reps unbroken when fresh on Power Snatch

• Within the workout, singles or small sets will likely be the best options

• Ideally clearing the rope in one planned set per round

LOGISTICS

• Redeuce reps, 40 Single Unders or 30 seconds of double under practice on rope

• For those who have competitive goals, but don’t have bar muscle-ups yet, reduce the reps or complete jumping bar muscle ups from a box

THE WHY

Bar muscle-ups don’t show up very often in CompTrain Class programming. Class is tailored more towards our everyday athletes in a class setting, where the competitive programs (Individuals, Masters, Teens) are geared towards those looking to compete in the Open or other events. While the programs have different intentions, the competitors and everyday athletes will always share a similar daily workout that allows them to come together and feel like members of the same community in a class workout. This is always the workout programmed on CompTrain Class. While movements like muscle-ups, handstand push-ups, and pistols won’t happen often on this platform, those with competitive goals can follow along with the Free CompTrain Blog or the other competitive programs on SugarWOD. This enables them to include these sport specific movement every week while still taking classes with the everyday athletes.

Continuers WOD 3-18-19

Open 19.4

For Total Time:
3 Rounds: 
10 Snatches (95/65) 
12 Bar-Facing Burpees

Then, Rest 3 Minutes Before Continuing With:

3 Rounds: 
10 Bar Muscle-ups
12 Bar-Facing Burpees


*Time Cap: 12 Minutes*

Coaches Notes

DAILY MINDSET

“Our patience will achieve more than our force.” - Edmund Burke

We are emotional beings.
And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What is different, in comparison to the explosive nature of a “hot head” is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through what is known as “hot letters”.

When he became fuming mad, overcome with emotion, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then he would fold it up, place the letter in his desk drawer, and never send it.

Think through the last time we lost our cool on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience"

Continuers WOD 3-14-19

Front Squat

Build to Heavy Single

"Funny Bone"

21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

GENERAL DESCRIPTION

·         Front squat focused two part workout.

·         Going heavy on the Front Squat in our strength portion, but not 1RM.

LOADING/STIMULUS

·         Should be able to complete 21+ reps unbroken when fresh on both The Front Squat and Kettlebell Swings when fresh.

·         Within the workout, looking for these to be completed in 1-2 sets.

LOGISTICS

·         No need to stand to full extension on box jump overs.

·         With two part workouts, teaching time is reduced a little bit. Hit the big pointers during teaching and further correct front squats during strength portion.

THE WHY

You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal bests and is an all out effort. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high priority on moving well. Heavy also means it is relative for the day and not related to all time bests. Not going to max effort here allows athletes to have something left in the tank for the conditioning piece. This very well may still be a PR opportunity for athletes if they are feeling good and moving well, but that isn’t necessarily always the case.

Continuers WOD 3-13-19

"Dum Dum"

3 Rounds:
200' Dumbbell Farmers Carry
20 Dumbbell Bench Press
200' Dumbbell Front Rack Carry
20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)

Coaches Notes

All dumbbells in this 3 round workout. We can choose our weight based off the bench press, as that will likely be the most difficult station. This should be a weight that athletes are capable of completing 25+ when fresh. The dumbbell carries are prescribed at 200 feet (not meters).

THE WHY

“The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” – Greg Glassman. Looking to add in some “odd object” work during this Sunday session. The benefit of dumbbells is similar to that of the rings. The instability of the ring dip makes it a more challenging movement. Practicing the unstable movement makes the stable movement, a bar dip for example, much easier. Similarly, training with dumbbells will work to improve barbell movement and overall strength and body control.

Continuers WOD 3-11-10

19.3

For time:
200-ft. Dumbbell Overhead Lunge (50/35) 
50 Dumbbell Box Step-ups (50/35) (24"/20") 
50 Strict Handstand Push-ups
200-ft. Handstand Walk

10 Minute Time Cap. For scoring purposes, add 1 second for every rep not completed.

Coaches Notes

DAILY MINDSET

“Never confuse movement, with action” - Ernest Hemingway

“Busy work” is our mortal enemy.

“Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are far more urgent in the moment than they are in actuality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us the most unfulfilled.

This is because movement does not push us towards our goals. Only “action” does. Action is the premeditated effort with purpose behind it. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we move through the day, are we in motion, or are we in action?

Continuers WOD 3-7-19

"Over Easy"

For Time:
50/35 Calorie Assault Bike

Directly Into…

3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

Coaches Notes

The bike is the buy-in (only happening once) to the three round triplet workout. The pull-up variation should be something that athletes could complete in 2 sets when fresh. Those with goals in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside the gym can complete chin over bar pull-ups. We’ll base our barbell weight off the limiting factor, the overhead squat. This should be a weight that athletes could complete at least 20 unbroken repetitions when fresh and within 2 sets during the workout. If short on bikes, stagger by 4-5 minutes. If unable to Assault Bike, complete one of the following:

75/50 Calorie Schwinn Bike 
50/35 Calorie Row or Bike Erg

THE WHY

Why do athletes come into a gym when they could just as easily buy some equipment for the garage and hit workouts at home? They come for the coaching, accountability, entertainment, and inspiration. Everyone can read a workout off the whiteboard. As coaches, we have to provide more than just starting the clock and reading what’s written in marker. We have to educate, entertain, and inspire.

Continuers WOD 3-6-19

"Wet Floor"

In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

Coaches Notes

Partnering up for this longer AMRAP workout. Athletes will split reps however they see fit. The only weight consideration is the wallball weight. This should be something that athletes could complete 25+ reps unbroken when fresh. For a team of 1 guy and 1 girl, complete 40 calories. If short on rowers, stagger by 3 minutes.

THE WHY

On the first Friday of every month, we open up the gym for “Free Class Friday.” This is an opportunity for members to bring in friends with no CrossFit experience. To keep it fun and simple, the workouts on these days tend to to be fairly basic. In a workout like today, prescribing a wallball load and variations that allow athletes, especially newer ones, to move for the whole 20 minutes is recommended.

Continuers WOD 3-4-19

Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 Toes to Bar 
• 50 Double Unders 
• 15 Squat Cleans (135/85)
• 25 Toes to Bar 
• 50 Double Unders 
• 13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar 
• 50 Double Unders 
• 11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar 
• 50 Double Unders 
• 9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar 
• 50 Double Unders 
• 7 Squat Cleans (315/205)

Stop at 20 Minutes.

Coaches Notes

DAILY MINDSET

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. A single coin, that results in us deeming the individual as “rich”.

We know it wasn’t just the single coin. It was the culmination of the many before. Yet what ultimately pushed us over the edge was that single addition. We wouldn’t be able to say “yes” to the question without it.

We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it truly is all that matters.

Continuers WOD 2-28-19

5 rounds for time:

400m/300m row

15 walking lunges

14 sit ups

13 push-ups

Continuers WOD 2-27-19

Snatch Complex

On the Minute x 10: 
1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

THEN

"Randy"

For Time: 
75 Power Snatches (75/55)

Coaches Notes

Big snatch focus today. The Hero Workout “Randy” is preceded by some on the minute positional snatch work. Over the course of the 10 minutes, athletes have the option to build in weight or stay at the same weight across. The focus in part one is moving well, but also moving some weight. We should get above what we plan on using within the workout. The workout weight is meant to be very light. Something that athletes could cycle for 25-30 repetitions unbroken when fresh. If athletes are on the fence or have any doubt in the back of their mind about weight selection, lighter is better today.

THE WHY

Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy here.

Continuers WOD 2-25-19

Open 19.1

AMRAP 15: 
19 Wallballs (20/14) 
19 Calorie Row

Coaches Notes

19.1

AMRAP 15: 
19 Wallballs (20/14) 
19 Calorie Row

DAILY MINDSET

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and close 999 of them. To choose, which will never be the slightest bit of an easy task, where to apply our full focus.

Are we trying to do too much?

Continuers WOD 2-21-19

"After Party"

1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squats (50’s/35's)

After Each Round: 30 Double Unders

Coaches Notes

There is a heavy squat focus on this two part workout. The tempo back squats in part one are all about control. Athletes will spend 7 seconds descending to the bottom before pausing for a 3 count. While there are only 2 reps, the time under tension is high. Athletes have the option to build or stay at a challenging weight across. Within the workout, the weight on the dumbbells should be something that athletes could complete 20+ repetitions unbroken when fresh. A good rule of thumb is that athletes shouldn’t have to take more than 1 planned break on the dumbbells later in the workout. There are 300 total double unders within the workout, with the workout ending on the rope. Let’s choose a variation or rep number that allows for somewhere around 30-45 seconds of work per round.

THE WHY

Most of the squatting we naturally do involves going slightly slower on the way down than on the way up. During our tempo back squats today, we are overemphasizing the time on the way down and the time spent in the bottom. While this is never something we’d do within an actual workout, tempos and pauses enable athletes to develop more strength and awareness of their positioning. Are my knees where they should be? Are my heels on the ground? Is my foot caving in? Did I get low enough? Is my core working? Controlling each rep is where great strength, great positioning, and great habits are built.

Continuers WOD 2-20-19

"Hangnail"

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Coaches Notes

In this mid range AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell weight should be something that athletes could do unbroken when fresh. The other weighted movement, the deadlift, should also be a weight that athletes could do unbroken (15+ reps) when fresh. There is no need to stand to full extension on the burpees, as the jump over the bar takes care of that. If unable to Assault bike, complete equal calories on another bike or rower. Stagger by 3 minutes if short on equipment.

THE WHY

Why can a stagger be helpful? On heavy deadlift and burpee over the bar days, there may be a situation where there is not enough weight or space for the whole class. As far as group management goes, this may be a good time to partner athletes up who are using the same weights and utilize the 3 minute stagger. Another change necessary in this scenario would be changing the burpees, as the bar is occupied for two movements. To avoid a pile up, regular burpees or burpees over another bar set-up specifically for that movement would work.

Continuers WOD 2-18-19

"Life Jacket"

AMRAP 5: 
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups 

Rest 5 Minutes 

AMRAP 5: 
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar 

Rest 5 Minutes 

AMRAP 5: 
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Coaches Notes

In these short and fast five minute intervals, athletes will choose weights that they could complete at least 15, 25, and 30 unbroken thrusters respectively when fresh.

Those with goals of competing in the sport of CrossFit can complete chest to bars in the first round. Those with goals outside the gym can complete chin over bar pull-ups. Within these windows, all athletes should make it to the gymnastics. Ideally we’re choosing a variation here that athletes could complete in 2 sets when fresh. If athletes finish the gymnastic movements, they will head back to the rower.

Scores are rounds and reps. Stagger on opposite 5 minute windows if short on machines.

THE WHY

Greg Glassman recently stated that if he could go back in time, he would de-emphasize the kipping pull-up. Some recent changes on CrossFit main-site workouts reflect this change of heart. Between the 1st and 16th of January, pull-ups have been programmed 6 times. None of these have been kipping. All 6 incidences have been strict pull-ups. What does this mean for us? While each gym can make a decision for themselves on what they want to include, we will start to add a strict pull-up option under “Movement Substitutions” every day pull-ups come up. This will usually be around 60% of the prescribed pull-up number. This can be a great option for any athlete, but especially those who would like to get stronger or increase longevity.

Continuers WOD 2-14-19

"Turtle Neck"

5 Rounds:
12 Wreck Bag Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups

Coaches Notes

In this 5 round triplet, athletes will use a Wreck Bag or other odd object of some kind. The prescribed lunge is a back rack lunge with the Wreck Bag. However, where the object is held will depend on the object being used. Some popular replacements will be sandbags, medicine balls, d-balls, or strongman bags. Besides sandbags, these will all likely be held in the front rack or bear hug positions. If unequipped with any of these objects, complete lunges with kettlebells, dumbbells, or a barbell. The weight on the Wreck Bag should be something that athletes will complete all rounds unbroken at 6 reps per leg. Looking to chose a power clean weight that athletes could cycle for 21+ reps when fresh. To complete the strict handstand push-ups at the prescribed number, we recommend athletes have at least 12 reps unbroken when fresh. Adjust the number or variation as needed.

THE WHY

While strict handstand push-ups are less risky than kipping, we still consider both “sport specific movements”. Athletes whose goals have nothing to do with the sport of CrossFit can get a similar benefit with less risk by completing dumbbell strict presses at a challenging weight. For athletes with goals within the sport who don’t quite have strict handstand push-ups yet, handstand push-ups with feet on a box or a bench will give them the same movement pattern with a smaller percentage of bodyweight being used.

Continuers WOD 2-13-19

×

"Bird Box"

For Time: 
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row

Coaches Notes

Teams of three will take on this chipper workout, splitting work as they so desire. Note that the weight decreases on the second round of power snatches. The first round weight should be something that athletes could complete 9+ unbroken snatches when fresh. The second round weight should be something that they could hold on for 15+ when fresh. Teams using different weights can have multiple barbells out of the floor. If short on rowers, stagger by 5-6 minutes. For mixed teams, complete the following calories:

2 Guys, 1 Girl: 90 Calories 
2 Girls, 1 Guy: 80 Calories

THE WHY

Yesterday we talked about practice, training, and competition. Rope climbs is a higher skilled movement that most athletes can’t just hop right in to without prior experience. It takes a good deal of deliberate, not sexy practice. Sitting on a box for a while and just working on foot locks is an example of this intentional work. Unfortunately, there is usually never a ton of time to practice this within the class hour. One of two things can happen because of this. Athletes will end up doing a modified version that they are comfortable with every time rope climbs show up or they will choose something outside of their current skill set and get frustrated when it doesn’t go well. Practicing outside of class isn’t fun by any means, but it’s not meant to be. True improvement comes from doing the things that others don’t want to do.

Continuers WOD 2-11-19

Hang Squat Clean

Build to Heavy Single

WOD

"Top Down"

For Time: 
50 Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans (115/80)

Coaches Notes

The Hang Squat Clean is the focus of this two part workout. Athletes will build to a heavy single in part one and choose a weight in part two that they could complete 20+ repetitions unbroken when fresh. Within the workout, looking to get these done in 3-4 sets. These are standard burpees that require full extension, air under the feet, and a small clap overhead. Stagger by 3-5 minutes if short on bikes. If unable to Assault Bike, complete an equal calorie alternative bike or row.

THE WHY

There are three different modes we can be in on any given day. Practice, Training, or Competition. Most professional athletes spend most of their time practicing and training, with competition reserved for sometimes just once per week, like in the NFL. While we aren’t professional athletes, we can be mindful of how we operate during our workouts. If we’re looking at others scores and looking to beat them every day, we are competing every day. If we’re focused on working hard to get better and moving well, we’re training. If we’re highly focused in low intensity environment, we’re practicing. Athletes can ask themselves where they spend most of their time. Most of the improvements take place in the practice and training zones, where competition mode is reserved for those special occasions, maybe a few times per month where we turn the brain off and go during a benchmark or repeat workout. Below is a snapshot of what each zone looks like.