Continuers WOD 5-22-19

9.    Strict Press

Heavy Set of 3

“Black Eye”

5 Rounds: 
10 Strict Press (75/55) 
20 Front Rack Reverse Lunges (75/55)

DAILY MINDSET

“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.”

When was the last time you received constructive feedback?

And when was the last time you received negative feedback?

The second was a trick question.

The quote above describes to us that there is no such thing as negative feedback. Even in the most abrasive delivery methods, it is still valuable information that can better our next move. There is no such thing, as bad feedback.

Commonly, well-intentioned advice from a friend, co-worker or spouse can be taken as criticism. Our immediate temptation is to defend, or worse, argue. Recognizing this is a natural survival instinct is a good thing. Now we can combat it.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening. Strip away the emotion, recognizing that someone has stopped what their doing to provide us with thoughts that could only make us better.

Continuers WOD 5-20-19

8.    “Mercury”

Teams of 3
AMRAP 25:
12/9 Calorie Assault Bike 
12 Kettlebell Swings (53/35) 
9 Burpees

Complete full rounds before switching

DAILY MINDSET

“As you start to walk out on the way, the way appears.”

Uncertainty can be a show stopper.

What we crave is validation. A sense of being on the right path. Yet this desire creates an illusion, that progress is a visible path. An actual thing we can put our finger on.

An analogy to use is the actions of the stonecutter.

The stonecutter lines up the break the stone, and takes his first swing. Followed by his second, his third, and his 100th. And from the 1st to the 100th, there's nothing visible to be seen on the outside. No cracks, no indications. Nothing. But the stonecutter holds faith in the process, and continues.

Low and behold, the stone breaks on the 101st blow. And although it was that final swing that finished it, it was the 100 swings before that set the stage. The stonecutter was moving forward with every repetition, invisible to the eye.

If the stonecutter was banking on visible progress, he would never make it to the 101st blow. The paradigm shift is this: put less attention on chasing the results. And instead all of our attention, into the process. The results will take care of themselves.

Continuers WOD 5-16-19

7.    3-Position Power Snatch

Build to Moderate Complex

“Overhaul”

For Time: 
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)

DAILY MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

From a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society, that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.

Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to dismiss achievements to factors we can’t control. To say it is by chance. It’s harder, to see that he just simply worked his ass off.

When we recognize that it was just a different level of true grit, true hard work through near-unbearable adversity… we too, can see our potential in whatever we choose to pursue.

Greatness is not by chance. It is by choice.

Continuers WOD 5-15-19

6.    “Face Off”

5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

DAILY MINDSET

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of “success” is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Let’s choose the latter, as we know in how different those trajectories will be.

Continuers WOD 5-13-19

5.    “This One”

AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

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?

“THIS ONE”

DUMBBELL HANG CLEAN AND JERKS

* Choosing our weight based off this movement 

* Should be a load we can go 30+ unbroken when fresh 

* One dumbbell, Alternating arms every 5 reps 

* 15 reps total per arm 

DUMBBELL GOBLET SQUATS

* Using one dumbbell for this movements as well 

* Held in front of the body with hands cupped under the top bell 

* Ideally getting these done in 1-2 sets per round 

Continuers WOD 5-9-19

4.    “U-Turn"

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

DAILY MINDSET

“Learning without thought is labor lost; thought without learning is perilous” – Confucius

This quote tells tells us that learning and thought are quite different – and, equally important.

The act of learning brings knowledge.
The act of thought brings application to new ideas, acts, and endeavors.
The synergy between is crucial. One is nothing without the other.

We don’t need useless trivia knowledge, just for the sake of knowing it – that doesn’t directly make our lives better. The quote refers to this as “labor lost”. Nor do we want to rush into hike up the Appalachian mountains without doing some research and preparation first. That would simply be dangerous, and as the quote puts it, “perilous”.

The balance is spending the right time on both.
Prepared, but never in paralysis through analysis.
Innovative, but always a student.

With our aim to make every day our best, let’s strive to never be wasteful in time, nor perilous in action.

Continuers WOD 5-8-19

3.    “Barista"

Teams of 3
For Time: (30 Minute Time Cap)
100/70 Calorie Assault Bike 
70 Clean and Jerks (135/95), 70 Toes to Bar
50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135), 30 Bar Muscle-ups 
100/70 Calorie Assault Bike

DAILY MINDSET

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:

Failure.

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

There is no such thing, as a bad failure. Only missed opportunities.

Continuers WOD 5-6-19

1.    “Double Play"

AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

BARBELL

·       Let’s use one barbell today unless overhead movements are drastically different from cleans

·       Power Snatch or Overhead Squats will be the limiting factor

·       Should be able to complete 20+ overhead squats when fresh

·       Snatches likely singles within the workout

·       Overhead squats and cleans ideally completed 1-2 sets within the workout

DOUBLE UNDERS

·       Substitutions:

o   Reduce Reps

o   75 Single Unders

o   1 Minute of Practice

LOGISITCS

·       Stagger by 2 minutes if short on rowers

THE WHY

The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.

Continuers WOD 5-2-19

Deadlift

Heavy Set of 3

“Dead Ahead"

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

Continuers WOD 5-1-19

“Escape from Wonderland"

3 Rounds:
75 Double Unders 
50 Air Squats
25/18 Calorie Row

GENERAL

• Simple, unweighted triplet workout

DOUBLE UNDERS

• Looking for a variation we can complete in 1-2 sets when fresh and within 2-3 sets during the workout

LOGISTICS

• Stagger by 2 minutes if short on rowers

THE WHY

The shoulders are one of the most commonly injured parts of the body, as they are one of the least stable joints we have. With this information in mind, we make it a point to include at least one day a week where there are no dynamic shoulder movements, such as kipping or explosive overhead pressing. With a lot of power snatching and upper body pulling yesterday, today is a good day to hold off on any vigorous shoulder movement.

Continuers WOD 4-29-19

“Meatball"

For Time: 
75 Wallballs (20/14) 
35/25 Calorie Assault Bike
10 Rounds of "Strict Cindy"

Continuers WOD 4-45-19

“Escape from Wonderland"

3 Rounds:
75 Double Unders 
50 Air Squats
25/18 Calorie Row

GENERAL

·         Simple, unweighted triplet workout

DOUBLE UNDERS

·         Looking for a variation we can complete in 1-2 sets when fresh and within 2-3 sets during the workout

LOGISTICS

·         Stagger by 2 minutes if short on rowers

THE WHY

The shoulders are one of the most commonly injured parts of the body, as they are one of the least stable joints we have. With this information in mind, we make it a point to include at least one day a week where there are no dynamic shoulder movements, such as kipping or explosive overhead pressing. With a lot of power snatching and upper body pulling yesterday, today is a good day to hold off on any vigorous shoulder movement.

Continuers WOD 4-18-19

“Leaps & Bounds"

Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20) 
3 Rope Climbs

GENERAL

• Workout is completed for time with a cap of 30 minutes

• One athlete workout at a time, breaking up reps how teams see fit

POWER SNATCHES

• First Bar: 30+ Reps Unbroken When Fresh

• Second Bar: 20+ Reps Unbroken When Fresh

• Third Bar: 15+ Reps Unbroken When Fresh

• Fourth Bar: 10+ Reps Unbroken When Fresh

BOX JUMP OVERS

• No need to stand to full extension

ROPE CLIMBS

• 15ft. Rope Climb

• Don’t have to split reps up equally

• If one teammate is less confident with rope climbs, we can keep the overall number and have one take on more workload

• Other option would be to complete one of the subs listed under teaching

LOGISTICS

• Ok to have multiple barbells on the floor if teammates plan on using different weights

• For scoring, add 1 second to 30:00 for every rep not completed

• With a 30 minute workout, time is of the essence

THE WHY

We spoke earlier in the week about some of the benefits of benchmark workouts. As with every workout we do, they are observable, measurable, and repeatable. This helps us track progress over time. You may notice that Saturday workouts tend to alternate between individual workouts and partner workouts. Partner workouts are packed with fun and intensity, but one of the reasons we don’t do them every Saturday is because they are not easily repeatable, as there is no guarantee that you will have the same partner the next time we do the workout.

Continuers WOD 4-17-19

“Waterproof"

21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Burpees over Bar
Thrusters (95/65)

GENERAL

• Three separate couplets, with decreasing rep scheme and increasing difficulty on the squatting movement

• Go right from one couplet to the next with no rest between

ROW

• Women will row 15-10-5 calories

SQUATTING MOVEMENTS

• Choose one weight based on the thruster

• Should be something you can complete 25+ unbroken when fresh

TOES TO BAR

• Choose a variation you could get the 15 unbroken when fresh

• Better to adjust the variation and not the rep scheme to keep the numbers simple

BURPEES OVER THE BAR

• Burpees are lateral over the bar

LOGISTICS

• Stagger by 5-6 minutes if short on rowers

THE WHY

Last Wednesday we had some 5 minute intervals with decreasing weight power cleans. As athletes fatigued, the drop in weight allowed them to hold a relatively similar score to the previous round and maintain intensity. The structure of this workout allows for something similar. While the weight stays the exact same, the rep scheme and complexity of the squatting movement will decrease. This better allows athlete to preserve their speed and break-up strategy as they get tired.

Continuers WOD 4-15-19

“Bloodshot"

5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

GENERAL

• Choose a load for the weighted movements that you could complete 25+ unbroken when fresh

• Within the workout, looking to complete these in no more than 2-3 sets

• Men shooting to 10ft. target, Women shooting to 9ft. target

THE WHY

The heart and soul of CrossFit lies in couplets and triplets. Couplets are workouts that combine two movements and triplets are workouts that combine three movements. Some classic couplets like “Fran” combine opposing movement patterns. The thruster is a lower and upper body push where the pull-up is an upper body pull. The design of a workout like this allows one muscle group to “rest” as the other group works, increasingly athletes ability to maintain intensity. “Bloodshot” is an example of this. Today we have a hinging movement, squatting movement, and core movement Triplet workouts like this provide a little more variety and a wider range of fitness than couplets. It is harder to divide the movements into offsetting movement pattern like in “Fran”, but the effectiveness is still there due to the additional movements. Within a typical week, the majority of our workouts will be couplets and triplets.

Continuers WOD 4-11-19

Push Jerk

Build to a Heavy Set of 3

“Squeaky Wheel"

AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
10 Push Jerks (165/110)

GENERAL

• Push Jerk focused two part workout

• Repeat from 10.15.18

DOUBLE UNDERS

• Should be able to complete unbroken when fresh

• Subs: 90 Singles, Reduce Reps, or 1 Minute of Practice

BIKE

• Subs: 30/21 Schwinn Bike or Equal Cal Bike Erg/Row Calories

PUSH JERKS

• Big movement of the workout

• Choose a weight you can complete unbroken when fresh and within 2 sets during the workout

LOGISTICS

• Stagger by 2-3 minutes if short on bikes

THE WHY

Squeaky Wheel is a repeat workout from October 15, 2018. We do repeat workouts to test our progress and fitness over time. What is different between today and the previous attempt is that we are building to a heavy set of 3 push jerk before. It is always interesting to see if lifting before effects athletes intensity in the conditioning piece. It may effect some athletes and not effect others, but this is something to keep in mind when comparing scores to the previous instance.

Continuers WOD 4-10-19

”Top Heavy"

AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups 
9 Front Squats (155/105)
12 Strict Pull-ups

GENERAL

·         Goal today is to move a moderately heavy weight and move well through strict upper body movements

POWER CLEANS

·         One weight on the barbell for both movements, likely decided by the power clean

·         Choose a weight you could cycle for 9+ unbroken when fresh

·         Likely going singles during the workout

STRICT HANDSTAND PUSH-UPS

·         Should be able to complete within 1-2 sets when fresh

·         Should be able to string together sets within workout, not singles

·         Athletes who don’t wish to compete in CrossFit can complete dumbbell strict presses

·         Competitive athletes can reduce reps or complete with feet on box as subs

FRONT SQUATS

·         Looking to complete these in no more than 2 sets within the workout

·         Barbell comes from the floor

STRICT PULL-UPS

·         Should be able to complete within 1-2 sets when fresh

·         Should be able to string together sets within workout, not singles

·         Reducing reps, banded pull-ups, or ring rows are all good subs

THE WHY

The strict variation of any movement will drastically improve the kipping or hip assisted variation when done correctly and often enough. No matter what athletes goals are, everyone benefits from more strict work. Athletes who are already proficient at the kipping version can train strict movements to increase their capacity. Athletes who aren’t that strong at kipping, or do not have many or any strict pull-ups or handstand push-ups, can increase their strength with consistent strict pressing and pulling.

Continuers WOD 4-8-19

"Shut Down"

On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35) 
12 Burpees Over Dumbbell 
12 x 10 Meter Shuttles

GENERAL

• Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00 - 20:00

• Score is the slowest of the 6 rounds

DUMBBELL POWER SNATCHES

• Choose a weight you can go unbroken with throughout the workout

• Alternating arms with each rep

BURPEES OVER DUMBBELL

• Burpees are completed lateral over the dumbbell

• Feet should pass over the bell, not around it

SHUTTLE RUNS

• Cones or tape set 10 meters apart

• Every touch with one point of contact counts as a repetition

THE WHY

There is a good amount of psychology sprinkled in to this high intensity interval workout. We’ve all been there before where we come out hot and start to doubt ourselves within in the middle of the workout. When we enter the panic zone too early, it is hard to get back to a place where we feel in control. This is why using the first round as a “feeler” is so helpful. Picking a pace just outside our comfort zone in round one introduces us to what we have in store for the remaining five. Moving with a purpose, but not at 100% effort, allows us to better control our minds and our bodies. We then have a better idea of what pace is sustainable. The last round is where we want to empty the tank and enter the panic zone a bit, as we know there is no work left after.

Continuers WOD 4-1-19

“Hardball"

5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50' Walking Lunge

GENERAL

• Leaving time for cool down at the end

MEDICINE BALL SQUAT JUMPS

• Bear hug the ball

• Standards are hips below parallel, full extension, and air below the feet

• Choose a weight you’ll go unbroken with across the 5 rounds

WALKING LUNGE

• No weight on these, just body weight

• 50 feet each round, not meters

THE WHY

In some ways, the medicine ball squat jump can be more challenging that the wallball. Although the weight is not traveling that far, the cycle time is faster than the wallball, making it more demanding on the legs. This isn’t a movement we typically see, but can be very effective. It encourages athletes to move quickly and work through leg fatigue. This can help improve capacity on wallballs or other leg dominant movements.

Continuers WOD 3-28-19

"Twenty-Something"

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar 
30/21 Calorie Row

GENERAL

·         Looking to move for all 20 minutes today

·         Choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward

OVERHEAD SQUATS

·         Choose a weight you are capable of completing 25+ reps unbroken when fresh

·         Ideally finished in no more than 3 sets within the workout

BOX JUMPS

·         Regular box jumps requiring full extension of the hips on each rep

TOES TO BAR

·         Pick a number or variation you can complete in no more than 3 sets when fresh

ROW / LOGISTICS

·         Stagger by 3 minutes if short on rowers

THE WHY

Why do overhead squats give us so much trouble? Overhead squats are a movement that asks a lot of athletes. They can reveal flexibility, strength, and coordination issues among other things. The best way to get better at these is to find out what the limiting factors happens to be and work on that. For many it will be flexibility. It may be strength for some. For others it may just be a new movement that they haven’t quite developed the coordination in yet. The answer to all of these issues is usually to bring down the weight and intensity. This allows us to focus on the mechanics and consistency first and foremost. Athletes of all levels will get a good workout today, no matter the weight, because it is a longer, higher rep workout. The intensity possibly lost on the overhead squats can always be preserved with the other lower skilled movements included.