Friday, November 17, 2017

Team WOD, November 18, 2017

Team Saturday!

3 Rounds:

KB Swings, AM (53/35)

HSPU's or Push Ups
Sit Ups
Dumbbell Thrusters (35/20)
Burpee Box Jumps


Partner A does 1 Minute of KB Swings while Partner B Rests, then Partner B does 1 Minute of KB Swings while Partner B Rests. Go through the movements and repeat 3 times.



Couples that lunge together, stay together! Eric has been hanging out with Sally and the Early Birds for awhile now. The coaches have told me that they seem to really enjoy it, and that Eric is doing great. For all of our couples out there that aren't able to WOD together during the week, make sure to come in on Saturday to do team. It's the perfect opportunity to get a fun WOD in together!

Friday, November 10, 2017

Team WOD, November 11, 2017

Happy Veterans Day! Thank you to all that have served, and to those still serving. Today’s WOD is in honor of all of you.

“Klepto” (team version)

20 AMRAP

27 Box Jumps (24/20)

20 Burpees

11 Squat Cleans (145/100)

*Split reps in any way.


U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Thursday, November 9, 2017

Friday, November 10, 2017

Context: Practice

Dynamic Warm Up Option: 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press, then 2 sets of 3 inch worms, 3 crab bridges

Mobility: Shoulder

Strength: 6 x 2 power clean 11 of 12 (6 sets of 2 reps at 85-95%, same weight with each set)

Super Set: 6 x 4 half kneeing single arm dumbbell press

Metabolic Conditioning: “Dumbbell DT“

For Time: 5 rounds

12 dumbbell deadlifts (Health: 20lbs, Athletic*: 30lbs, Performance: 45 lbs)

9 dumbbell hang power cleans (same)

6 dumbbell shoulder to overhead (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4 – 8 minutes, or about 1:10 per round. Scale Up: 55/35lb dbs

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 30 cal row, 3 rounds OR 3 sets of 12 narrow grip chin ups in a super set with 15 calf raises


COMPETITION TRAINING

Auxiliary Warm Up:

Press in Clean Sots press 3 sets of 5 reps

Increase load each set (if you can)

Skilled lift:

Good Morning 5x5

20-30% of back squat

Pull Strength:

None

Squat:

High Bar Back Squat 5x5

65 - 75% of max

Overhead Strength:

Jerk 1-1-1-1-1-1-1

work up to 90%+

Accessory:

X band walks 3x10steps each side

Efficiency:

EMOTM for 5 min, perform 30s of up-and-over box jumps (at least 30in)

Metcon:

Dumbbell DT

For Time: 5 Rounds

12 Deadlifts (55/35)

9 hang power cleans (same)

6 jerks (same)

Scaling Guide: 4 – 8 minutes, or about 1:10 per round.

Metcon Notes:

Scaled up Gym Metcon

Monostructural / Aerobic:

None.


Just a reminder that we are moving away from the WOD Blog! Going forward, the programming is available to all members via Beyond the Whiteboard. If you have not yet signed up, or have any questions at all, please reach out to any of the coaches!

Tuesday, November 7, 2017

Thursday, November 9, 2017

Context: Practice

Dynamic Warm Up Option: “St Petersburg” Kb Warm Up Flow - 100’ suitcase carry each arm, 100’ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on barbell/yoke carries (front, back or overhead). Walk out 20’ and 20’ back using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Metabolic Conditioning: “Ain’t No Grave”

For time: 4 rounds

6 Front Squat (Health: 55lb / Athletic: 85lb*/ Performance: 135lb)


12 toes-to-bar


12 broad jump (Health: 3ft /Athletic*: 4ft / Performance: 4ft)


20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)


1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 13 - 20 minutes, about 4:00 per round including the rest. Scale Up: 155/105lb bar and either 30/20lb wall ball or 11ft/10ft if you don’t have heavy wall balls.



Optional ‘Cash Out’ or Hypertrophy: None


Coach Josiah was hard at work on his last day before getting married on Saturday! We now have 4 ropes in the big area and 1 in the smaller unit, ready to take on the CrossFit Youth classes.

Good luck to Josiah and Sarah! We will miss you guys the next few weeks. I’m sure you’ll both miss us, too. Or not....!

Wednesday, November 8, 2017


Context: Competition

Mobility: Hip

Strength: 5 x 3 Front Squat or front box squat (5 sets of 3 reps at 70-80% of max front squat – 50-60% if you are box squatting, same weight with each set)

Super Set: 5 x 5 strict handstand push up for depth (or progression)

Metabolic Conditioning: For time

“Jackie“

1000m Row

50 thrusters (Health: 35lbs, Performance/Athletic*:  45lbs)

30 kipping pull-ups (Health: band assisted or ring row)

OR

“Jacked Jackie”

1000m Row,

50 thrusters (Performance/Athletic*:  65lbs)

30 chest-to-bar pull-ups

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes

Women's and Men's Weight: The reason this one doesn’t have scaling/progressions different for men and women is because as an ‘original’ CrossFit benchmark from a long time ago didn’t distinguish between men and women for weights/distances!  A while back we started to build our workouts so that men and women are finishing with similar performances and receiving the same training stimulus and that is what most of you are familiar with now.  In the effort of ‘historical accuracy’ we like to keep this one true to its roots (so men and women won’t be able to compete with each other very much).


Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 200m run, 3 rounds, OR 3 sets of 15 db curls in a super set with 12 loaded glute bridges


COMPETITION TRAINING



Auxiliary Warm Up:

Seated single arm kb press 5x5

Sitting flat on the floor, legs wide

Skilled Lift:

Snatch Balance 5x3

70-75% of snatch

Pull Strength:

Power Clean 1-1-1-1-1-1-1 (7 sets)

work up to 95%+

Squat:

Overhead Squat 5x3

70 - 80% of max

Overhead Strength:

Jerk 5x2

85%

Accessory:

5x5 Nordic Hamstring curl or glute ham raises.

Superset with 5x5 ring push up with reach:

Efficiency:

EMOTM for 5 min, 30s of toes to bar

Metcon:

Jacked Jackie

1000m row, 50 thrusters 65lbs/45lbs

30 c2b pull ups

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes

Metcon Notes:

Scaled Up gym Metcon

Monostructural / Aerobic:

None.

Mental Game:

None.

Day 2 is in the books! For those of you worried about the competition, here we go again. Today it’s a benchmark WOD, Jackie. If you’ve ever wondered why the benchmarks are named after women, here it is from Coach Glassman himself.

Monday, November 6, 2017

Tuesday, November 7, 2017

Context: Competition

Dynamic Warm Up: 2 sets of 4 'golf ball pick ups' per side, 4 spider man lunges then 3 sets of 5 kettlebell 'halos', 5 goblet or overhead squats, 5 kb swings

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)

Metabolic Conditioning: “Not Afraid”

15 minute AMRAP (As many rounds as possible)

10 American Kettlebell Swings (Health: 35lb / Athletic: 53lb* / Performance: 70lb)

10 Box Jumps, (Health: 12” / Athletic*: 20” / Performance: 24”)

10 Ring Dips (fixed bar dips, bench/box dips)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:  6 - 10 rounds, about 1:45 per round


Optional ‘Cash Out’ or Hypertrophy:
None.

COMPETITION TRAINING

 

Grease the Groove Warm Up:

3 sets of 50' Double OH Kb lunge
(Use a weight you can go unbroken, and adjust load each set)
 
Gymnastics Skill: Kipping HSPU 3x 10-15 reps
   
Gymnastics Strength: Weighed ring dip 5x5
 (As deep as possible, 2 sec pause at the bottom, increase load each around if necessary)

 Loaded Carry: None
   
Accessory: Weighed Pass Through 3x10 and 3x10 active stretch, 5x8 hip thrusts

Efficiency:

EMOTM for 6 min, perform 6 pistols per leg, use a load that will allow you to finish in 40s or less on all rounds.

Metcon:
"Not Afraid"

AMRAP in 15 min
   
10 Kettlebell Swings (70/53)

10 Box Jumps, (24/20)

10 Ring Dips

Scaling Guide: 6 - 10 rounds, about 1:45 per round.

 Metcon Notes: Same as Gym Metcon
 
Monostructural / Aerobic: None.   

Mental Game:  None.


The ladies of CFSG enjoyed another amazing 5 Favorite Things party this weekend! There was tons of food, a drink or two (or maybe more), and some great inexpensive gift ideas. Special thanks to Kim for hosting once again, and taking such good care of us! 



   

Sunday, November 5, 2017

Monday, November 6, 2017

Context: Practice



Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl, bent over row, hang muscle clean, shoulder press, hang squat clean

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a challenging pause squat clean (2-3s pause just below the knee).

Strength: 7 x 1 power clean (7 sets of 1 rep at 85-95%, same weight with each set)

Super Set: 7 x 3 half kneeing single arm dumbbell press

Metabolic Conditioning: “La Grange”

7 minute AMRAP (as many rounds as possible)

30 Double Unders (Health: 5 singles then one DU attempt x 10)

Chin Up (Strict)s (Health: 3 band or other assisted, Athletic*: 3, Performance: 5)

5 Dumbbell Hang Squat Cleans (Health: 20lb, Athletic*: 35lb, Performance: 50lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 - 6 rounds, about 1:45 per round.

Optional ‘Cash Out’ or Hypertrophy: 16 db suitcase lunge steps, 10 burpees, 4 minutes OR 3 sets of 12 db shoulder press in a superset with 12 single leg db deadlifts

COMPETITION TRAINING

Auxiliary Warm Up:

Bulgarian Split Squat 3x8 (use DBs at sides or bar on back)



Skilled Lift:

Hip Snatch 5x3

65-70% of Snatch


Pull Strength:

Clean Pull 7x1

105% of PC


Squat:

Front Squat 1-1-1-1-1-1-1 (7 sets)

work up to 95%+


Overhead Strength:

Jerk 7x1

85%


Accessory:

Jones Squats 3x12

https://youtu.be/YD2wuK9dafE

Superset with Kickstand Scapular Row Circles 3 sets per side


Efficiency:

None.


Metcon:

"La Grange"

AMRAP in 7min

30 Double unders

5 strict chin ups

5 db hang squat clean (50/35)



Scaling Guide: 3 - 6 rounds, about 1:45 per round.


Monostructural / Aerobic:

2 min row (80%), 2 min of 10 wall ball 10 burpees (80%), 3 rounds, 5 min rest, then repeat (29 min total time)


80% is supposed to be a pace you could maintain the movement for 8-10 min, so remember that your round scores should be the same on your last rounds as your first!


Congrats again to our CFSG athletes that competed this weekend! Mando’s team fell just short of a podium spot and managed to take 1st place in the Max Clean event. Kelly and Bethann showed us what perseverance and determination really mean. Their hard work in the Snatch and C&J WOD had us hugging and laughing with tear filled eyes. What an amazing moment to share with you ladies. 

You should all be incredibly proud. I know our whole community is!