Monthly Archives: January 2017

01.31.2017

I couldn't help but kick off the snowy ruck running season after hearing of Abby and Kerri's exploits earlier in the day. Iceskating worthy trail conditions made things entertaining...

I couldn't help but kick off the snowy ruck running season after hearing of Abby and Kerri's exploits earlier in the day. Iceskating worthy trail conditions (ruck-skating?) made ambulation unique... Cheers, Tough Ruck comrades!

  THE 2017 CROSSFIT OPEN BEGINS FEB 23!! REGISTER AND COMPETE ALONGSIDE YOUR COMRADES! Click HERE to register. Warm-up Drills I. Run (Indoors) II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus: Turkish Get-ups Warm up as needed before completing the following workload every :90 for 6 sets. 1 x Turkish Get-ups (Left) 1 x Turkish Get-ups (Right) Notes: Compare to this WOD posted 12.01.2016. Post loads to comments.   "Breaking Point" 6 Rounds for time of 10 x American KB Swings (32/24kg) 15 x Wallball (20/14lbs) 30 x Double-unders Notes: Unbroken set challenges are in play, get some, freaks... Post scores to comments. Skill Development *See Weekly Skill Work Whiteboard.
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01.30.2017

IMG_0099ANNOUNCEMENTS: - Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends! Warm-up Drills I. Speed Rope 2:00 II. 9 Fundammentals x 5 reps each III. Mobility Impact/Focus: Pause Back Squat Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3 (23X1 Tempo) Notes: There should be no failed reps during today's training. For more information on Tempo Training Click HERE. Post loads to comments. “13.4 X” Complete as many reps as possible in 10 minutes following the rep scheme 3-6-9-12-15-18,etc. of: Clean & Jerk (135/95lbs) Toes-2-Bar Notes: This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Post total reps completed to comments. Skill Development Weekly Skill Work Whiteboard. Each week we will post a list of potential skill work for you to complete throughout the week. Please choose 3-5 of these each week to complete as they will only help you improve the various gymnastics based movements.
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01.27.2017

img_0097ROMWOD or Dead? Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 10 x Suitcase Deadlift (24/16) 10 x Sumo Deadlift High Pull 10 x KB Swings III. Mobility Impact/Focus: Deadlift 5-5-5 (Wk3) Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 5 reps (5-10 lbs more than previous week) Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Fast Draw" Complete 10-9-8-7-6-5-4-3-2-1 reps for time of Pull-ups Ring Push-ups Pistols Post times to comments.
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01.26.2017

img_6819Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups 7 x Push-ups 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Cluster 1RM Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum effort Cluster. Cluster x 1-1-1-1-1-1-1RM Notes: A Cluster is a full clean that transition into a Thruster until the weight is stable and locked out overhead. Get some, freaks. Post loads to comments. "G.A.S." 4 Rounds for time of 12 x DB Snatch (50/35lbs) 12 x V-ups 12 Burpee Box Jumps (24/20'') Notes: G.A.S. is an acronym for General Adaptation Syndrome; learn some fascinating details HERE. Post scores to comments. Skill Development A. See your coach and whiteboard area for skill development assignments. B. Mobilize.
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Heart & Swole Partner Competition: February 11, 2017

8543a4b4-jpg-825x618_q85Register or come support your comrades at CrossFit TUFF's 2nd Annual Heart and Swole Partner Competition! Read on for more details... From the EVENT homepage linked HERE: Event Details Grab your favorite "Swolemate" and reserve your spot for our second annual Valentine's Day "Heart and Swole" Partner Competition! Our first competition was a huge success and this will surely sell out quick! (Male/ Female) 25 Rx spots 25 Scaled spots 3 events + Final event for top 5 teams Awards for top 5 Standards: Rx; Double unders G2OH 135/95 Deadlift 225/155 Chest to bar pullups Toes to bar HSPU KB overhead swing 75/53 Scaled; Single unders G2OH 95/65 Deadlift 185/115 Ring rows Abmat situps KB overhead swing 53/35 We will be releasing a video of all movement standards in the following weeks. Think games standards. Now grab your Swolemate and get practicing! Event WODS Workouts have not yet been released.
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01.25.2017

img_0069-1Thank you to our CrossFitters who braved the winter conditions yesterday to honor our fallen Hero Sgt. Sean H. Miles with a truly challenging memorial WOD. Warm-up Drills I. Coach’s Choice II. Mobility Impact/Focus: Push Press 5-5-5 (Wk2) Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press. Push Press 5-5-5 @80%5RM Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 2 increases 5% from last weeks workload. Post loads to comments.   "Harmonious" 2 Rounds for time of 25ft x KB Farmer's Carry 50ft x Bear Crawl 50ft 25ft x KB Farmer's Carry 25ft 50ft x Bear Crawl 50ft 25ft x KB Farmer's Carry 25ft 50ft x Bear Crawl 50ft 75ft x KB Farmer's Carry 75ft Notes: You'll see... Post scores to comments. Skill Development: ROMWOD Post impressions to comments.
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01.24.2017

090112-f-1234s-023 “No Greater Love Than He Who Lays Down His Life For His Friends.” -John 15:16   Warm-up Drills I. Jump Rope or Run 2:00 II. 2-3 Rounds of 7 x Push-ups 10 x Air Squats 10 x KB Swings (24/16kg)   “MILES” Complete as many Rounds/Reps as possible in 60:00 of 1 x Power Clean (185/135lbs) 2 x Front Squat (185/135lbs) 3 x Muscle-ups 4 x Handstand Push-ups 10 x Wallball Two-fers 15 x GHD Sit-ups Row 250m Notes: U.S. Marine SGT, H&S CO, 2D BN, 2D MAR, (E CO, RCT-8), 2D MAR DIV, CAMP LEJEUNE, NC; Killed in Action: AL KARMAH, IRAQ 01/24/2006 Sean Henry Miles was born in New York, and though he was raised in Virginia, always considered himself a New Yorker. Sean was the type of Marine that is the backbone of the military. He was the type of man that few men can be, but that most spend their lives trying to become. Self-sacrifice came second nature to Sean, and he spent his life not only knowing right and wrong, but defending and protecting his fellow man, all the way to the very end. When his unit began to fall under attack, he saw one of his Marines pinned down and panicking. Sean selflessly and instinctively pushed him to safety, but exposed himself to enemy fire in the process. Sean has made his mark in this world, in so many ways, and his memory and legacy live on in his family, his son, his friends, his fellow Marines, and even those who simply hear about the life that he led. Sergeant Sean Miles was posthumously awarded the Bronze Star with V for Valor for his bravery and courage. Article Excerpt Describing Sgt Miles: 574f622c889ee-imageCamp Lejeune Marine killed in Iraq CAMP LEJEUNE, N.C. — A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday. Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said. Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said. Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit. “That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.” Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said. “He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month. Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler, 2, his grandmother said. Post scores to comments.
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01.23.2017

fullsizerender-75Warm-up Drills I. Run Indoors II. 2-3 rounds of 5 x Snatch Grip Deadlift 5 x Power Snatch 5 x Overhead Squat 5 x Klokov Press III. Mobility Impact/Focus: Snatch Warm up as needed (3 sets x 3 reps) before completing the following workload of Snatch. Percentages should be based of 1RM Snatch. 3x1 @ 75% 3x1 @ 80% 3x1 @ 85% Post loads to comments. "Death by 50ft Sprint" Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap. 1 x 50ft Sprint (0:00-1:00) 2 x 50ft Sprints (1:00-2:00) 3 x 50ft Sprints (2:00-3:00) etc… Post scores to comments.
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01.20.2017

img_3860-2-1Congratulations to our January On-Ramp athletes Praveen, Luke, Willem, and Carl! Warm-up Drills I. Row 2 minutes or Indoor Run 8-10 laps (include 10-25ft intervals of hs walking at will) II. 2-3 rounds of 10 x KB Swings 25ft Waiter’s Walk :20 x Armbar Stretch III. Mobility Impact/Focus: Deadlift 5-5-5 (Wk2) Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 5 reps (5-10 lbs more than previous week) Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Glee" 4 Rounds for time of 7 x Muscle-ups 15 x Russian KB Swings (32/24kg) 30 x Walking Lunges (bodyweight) Post scores to comments. Skill Development **See whiteboard options
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01.19.2017

img_7203Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Push Press 5-5-5 Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press. Push Press 5-5-5 @75%5RM Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Post loads to comments.   "Seabees" 5 Rounds for time of 10 x Burpees (jump on bumper) 15 x Ground-2-Overhead (45/25lbs) 40 x Double-unders Post scores to comments. Skill Development I. MOBILITY!!
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01.18.2017

16105648_1273168529395810_1794679311616420558_nTHE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES! Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 25ft Waiters Walk 10 x Overhead Squat (45lbs) 10 x Hollow Rocks III. Mobility Impact/Focus: Overhead Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat. Overhead Squat 2-2-2-2-2 Post loads to comments. Impact/Focus #2: Unbroken Reps Rotate through the following stations working to complete the assigned reps unbroken in 1:00. 4 rounds 1:00 x Wallball (20/14) (20 reps) :20 Rest 1:00 x Sledgehammer Strikes (20 reps) :20 Rest 1:00 x GHD Sit-ups (20 reps) :20 Rest Skill Development CFNE Bulletproof Shoulders: DEMO HERE
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01.17.2016

img_7236THE 2017 CROSSFIT OPEN IS FEB 23 - MAR 27... REGISTER AND COMPETE ALONGSIDE YOUR COMRADES! Warm-up Drills I. Run (Indoors) II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility "Why Not" For time 5 Rounds of "Cindy": 5 x Pull-ups 10 x Push-ups 15 x Air Squats Then... 3 Rounds of "D.T.": 12 x Deadlift (155/105lbs) 9 x Hang Power Cleans (155/105lbs) 6 x Push Jerk (155/105lbs) Then... Row 1000m Notes: Assault through, there are no rest intervals between the three overall tasks. Thanks to CFNE for this metcon. Get some, freaks. Post times to comments. Skill Development Complete 2 reps of Turkish Get-ups, one each side, every other minute on the minute for 12 minutes. Increase weight across sets as able. Post scores to comments.
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01.16.2016

img_6399Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of :20 Handstand Hold 10 x Hollow Rocks 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up as needed before completing the following workload based off your 1RM Back Squat from 01.09.2016. 7 @ 65% 6 @ 70% 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 90% Post loads to comments. "Vertical Dreams" Complete as many reps as possible in 10:00 climbing with the following rep scheme: 2-4-6-8-10 etc... x Handstand Push-ups 2-4-6-8-10 etc... x Box Jumps (24/20) Post rep completed to comments.
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01.13.2017

img_7110Warm-up Drills I. Row 2 minutes II. 2-3 rounds of 10 x KB Swings 25ft Waiter’s Walk :20 x Armbar Stretch III. Mobility Impact/Focus: Deadlift 5-5-5 Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5 @75%5RM Notes: Link to 5 rep maximum deadlift 01.06.2017 post HERE. Post loads to comments. "A Friday" Complete the workload below every minute on the minute for 14:00 alternating between the following movements. Odd: 10 x Thruster (75/55lbs) Even: 10 x Toes-2-Bar Post scores to comments. Skill Development I. Slay Goats II. Slay Mobility III. Post WOD Nutrition IV. Sleep
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01.12.2016

fullsizerender-74Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Snatch Grip Deadlift 5 x Hang Power Snatch 5 x Overhead Squat 5 x Klokov Press III. Mobility Impact/Focus: Hang Power Snatch Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Power Snatch (@ Knee Cap). Hang Power Snatch 3-3-3-3-3 Post loads to comments. "Oar's Revenge" Complete as many rounds/reps as possible in 6:00 of: Row 250m 10 x Ring Dips Rest 2:00 Complete as many rounds/reps as possible in 5:00 of: Row 250m 10 x Burpees Over Rower Post rounds/reps completed to comments. Skill Development Muscle up Work (Full, Transitions, Negatives, etc.)
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01.11.2016

fullsizerender-73Warm-up Drills I. Run (Indoors) II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Push Press 5RM Warm up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum effort for Push Press. Push Press 5-5-5-5-5RM Post loads to comments. Impact/Focus #2: Midline Strength Complete 4 rounds for quality of 10 x Slamball (40/20) 15 x GHD Sit-ups 20 x Russian Twists (40/20) WOD 5-10:00 Metabolic Conditioning
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01.10.2016

img_7146Warm-up Drills I. Row 2 minutes II. 2 Rounds of 6 x Medicine Ball Cleans (20/14lbs) 8 x Overhead Walking Lunges (20/14lbs) 8 x Hollow Rocks III. Mobility Impact/Focus: Power Clean Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets. 2 x Power Clean Notes: Athletes should plan to stage weights for increasing loads across sets as able. Reps should be touch and go. Ideal workload range would be 80-90% of 1rm. Post loads to comments. "Puppies" 6 Rounds for time of 10 x Pull-ups 7 x Box Jumps (24/20'') 50ft Overhead Walking Lunges (45/25lbs) Post scores to comments. Skill Development A. 3 sets of 20 x GHD Sit-ups B. 3 sets of 30 x Abmat Sit-ups
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01.09.2016

img_3586 The goal and PR boards have been erased. Now let's fill them back up! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat 1RM Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum effort for Back Squat. Back Squat 1-1-1-1-1RM Notes: This is the day many of you have been waiting for. Let's go Freaks! Post loads to comments. "Hush" Complete as many rounds/reps as possible in 10:00 of 10 x Push-ups 10 x 'American' KB Swings (32/24) 15 x Wallball (20/14)
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01.06.2017

img_7121Warm-up Drills I. Row 2 minutes II. 2-3 rounds of 10 x KB Swings 25ft Waiter’s Walk :20 x Armbar Stretch III. Mobility Impact/Focus: Deadlift 5RM Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Deadlift. Deadlift 5-5-5-5-5RM Post loads to comments. "Overhead Fran" 21-15-9 for time of Overhead Squat (115/75lbs) Pull-ups Post scores to comments. Skill Development I. Slay Goats II. Slay Mobility III. Post WOD Nutrition IV. Sleep V. Re-commence Attack
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01.05.2017

img_0007Warm-up Drills I. Speed Rope 2:00 II. 2 Rounds of 5 x Medicine Ball Cleans (20/14lbs) 6 x Overhead Walking Lunges (20/14lbs) 7 x Push-ups 8 x Hollow Rocks III. Mobility Impact/Focus: Flight Simulator Complete the following pyramid of Double-unders for time against a 12:00 Running Clock: 5-10-15-20-25-30-35-40-45-50-45 … 5 Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Reference scores from 01.20.2015 HERE. Post scores to comments. "Heavy Winded" 4 Rounds for time of 10 x Push/Split Jerk (165/115lbs) Row 500m Notes: Take a few gulps of air and ensure each row effort is as maximal as possible. Work on using the stroke per minute and 500m split time info to keep motivated and on track towards hard efforts today. Get some, freaks. Post scores to comments.
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01.04.2017

fullsizerenderWarm-up Drills I. Row 500m II. 6:00 Dynamic Warm-up 50m Build-up Sprints High Knees Butt Kicks Lateral Shuffle Karaoke Leg Swings III. Mobility Impact/Focus #1: Snatch Doubles Warm up as needed before completing the following workload; 2 reps of Snatch every :90 for 5 working sets. 2 x Snatch Notes: Warm-up to facilitate all 5 working sets at 85%1RM. Reps should be touch and go. Post loads to comments. Impact/Focus #2: Back Squat Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat. Back Squat 2-2-2-2-2 Notes: As heavy as proper form permits; get some, freaks. Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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UPCOMING EVENTS

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