Monthly Archives: March 2017

03.31.2017

FullSizeRender-79ANNOUNCEMENTS: –Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 25ft Waiters Walk 10 x KB Swings (24/16) 10 x Hollow Rocks III. Mobility "Fraggle Rock" Complete as many rounds/reps as possible in 12:00 of 18 x Sledgehammer Strikes (Alternating) 12 x KB Snatch (24/16)(Alternating) 6 x Toes-2-Bar Post times to comments. Skill Development 3 rounds for quality of 8 x DB Row 15 x Back Extensions 10 x Pistols (5L/5R)
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03.30.2017

Frame-29-03-2017-08-32-08 ANNOUNCEMENTS: –Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!   Warm-up Drills I. 2 Round for quality of Run 3 Indoor Laps 10 x Back Squat (barbell) 10 x KB Sumo Deadlift (24/16kg) :15 x Handstand Hold (kick-up to wall) II. Mobility   “Beasts of Burden” Complete for time 10-8-6-4-2 x Tire Flip + Bound 10-8-6-4-2 x Handstand Push-ups 10-8-6-4-2 x Back Squat (BW x 1.5) Note: Round 1 will consist of 15 x Tire Flips and Bounds, 10 x Handstand Push-ups, and 10 x Back Squats. Continue with the rep scheme above for the remaining 4 rounds. Back Squat weights should be scaled to 1.25, 1, .75 etc as necessary. Each tire flip + bound is defined as one flip of the tire followed by a bounding jump (not onto tire as a box jump) into the center of the tire and out the other side. Get some, freaks. Reference WOD: April 8, 2014 link found HERE. Post scores to comments. Skill Development 5 Rounds for quality work/max time in hold of :30 x L-sit (rings/paralettes/hanging knee raise) :30 x Rest 5-7 strict reps x Pull-ups or Chin-ups Post training to comments.
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03.29.2017

IMG_8859ANNOUNCEMENTS: - Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends! Warm-up Drills I. Row 2:00 II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus: Snatch Complex Warm up as needed before completing the following complex for max weight. Snatch + 2 Overhead Squat Post loads to comments. "Sufficiently Grim" Complete 21-15-9 reps for time of Row (kCal) Bumper Ground-2-Overhead Burpees (Jump on Plate) Post times to comments. Skill Development I. DB Row 4x10 reps II. Turkish Get-up Light Work 5x3 (per arm) III. Slay GOATS
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03.28.2017

Frame-27-03-2017-09-29-31Warm-up Drills I. Run Indoors II. 6:00 Dynamic Warm-up High Knees Butt Kicks Shuffle Karaoke Hip Circles Walking Lunges III. Mobility “Choose Your Own Adventure Part 2” Complete Four Rounds of the following workload for each respective movement/station as quickly as possible. 1:00 or 7 x Power Clean (165/110lbs) 1:00 or 10 x Pull-ups 1:00 or 20 x GHD Sit-ups Rest 1:00 Notes: Athletes may either grind through a ruthless time trial workload for the entire minute or perform a max effort sprint/unbroken set of work; this ensures maximal rest and thus better repeat maximal efforts across the day’s training. Get some, freaks. Post scores to comments. Skill Development ROMWOD: “Open Series: 17.5”
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03.27.2017

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/27) so that we can ensure SCORES ARE VALIDATED before the submission time cap. Warm-up Drills I. Row 2:00 II. Coaches’ Choice III. Mobility "Workout 17.5" 10 rounds for time of 9 x Thrusters (95/65) 35 x Double-unders VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders, Women use 45 lb. and perform single-unders Masters 55+: Men use 65 lb. Women use 45 lb. Scaled Masters 55+: Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders NOTES This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters. Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout. *A printable PDF of the 17.5 Workout and Scorecard may be found at the games.crossfit.com link HERE. **Full movement standards may be found HERE.
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03.24.2017

IMG_0858Warm-up Drills I. Row 2:00 II. 2-3 rounds of 25ft Waiters Walk 5 x Pull-ups 10 x KB Swings III. Mobility Impact/Focus: Sumo Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift. Sumo Deadlift 5-5-5-5-5 Notes: Athletes should plan to focus on form/function over weight with today's training in preparation for 17.5. Post loads to comments. "Clandestine" Complete 10-9-8-7-6-5-4-3-2-1 reps of Pull-ups 'American' KB Swings (24/16) V-ups Post times to comments.
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03.23.2017

FullSizeRender-78Warm-up Drills I. Speed Rope 2:00 II. 9 Fundamentals x 5 reps each 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 5-5-5-5-5 Post loads to comments. "Dragon Hunter" Complete 6 rounds for time of 6 x Clean & Jerk (155/105) 30 x Double unders Post times to comments. Skill Development I. 3x15 Back Extensions II. Light TGU Work III. Handstand Skill Work
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03.22.2017

IMG_1042Warm-up Drills I. 2 rounds of Row 300m 8 x Power Snatch 10 x Push-ups 10 x Hollow Rocks III. Mobility Impact/Focus #1: Power Snatch Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Snatch. Power Snatch 3-3-3-3-3 (Touch & Go) Post loads to comments. Impact/Focus #2: Thruster EMOTM Warm up as needed before completing the following workload for Thrusters every minute on the minute for 10:00. 3 x Thrusters Notes: Athletes should plan to increase weight every 1-2 sets as needed to facilitate proper technique through three consecutive repetitions. Post loas to comments. "Zero Dawn" Complete as many rounds/reps as possible in 10:00 of 6-9-12-9-6 x Ring Dips 15-15-15-15-15-15 x GHD Sit-ups Post rounds/reps completed to comments.
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03.21.2017

IMG_0032''And it's the chance -- to find out what I could [really] do... No, I don’t like work. I'd much rather laze about and think of all the fine things that could be done. I don’t like work, no man truly does. But I like what is in the work... The chance to find yourself. Your own reality. For yourself, not for others. What no other man can ever know.'' --Marlow, Heart of Darkness Warm-up Drills I. Row 2:00 II. 6:00 Dynamic Warm-up High Knees Butt Kicks Shuffle Karaoke Hip Circles Walking Lunges III. Mobility "Choose Your Own Adventure" Complete the following workload for each respective movement/station as quickly as possible. 1:00 or 15 x Toes-2-Bar 1:00 or 3 x Shuttle Sprints 1:00 or 20 x Russian Twists (40/20lbs) 1:00 or 10 x Burpees Notes: Athletes may either grind through a ruthless time trial workload for the entire minute or perform a max effort sprint/unbroken set of work; this ensures maximal rest and thus better repeat maximal efforts across the day's training. Get some, freaks. Post scores to comments. Skill Development ROMWOD: "Strong Foundation"
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03.20.2017

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/13) so that we can ensure SCORES ARE VALIDATED before the submission time cap. Warm-up Drills I. Row 2:00 II. Coaches’ Choice III. Mobility "Workout 17.4" Complete as many rounds and reps as possible in 13 minutes of: 55 x Deadlifts (225/155) 55 x Wall-ball shots, (20/14) 55 x Calorie Row 55 x Handstand Push-ups VARIATIONS Rx’d: (Ages 16-54) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups Masters 55+: Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb. Scaled Masters 55+: Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb. Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb NOTES Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round. The athlete’s score will be the total number of repetitions completed within the 13-minute time cap. TIEBREAK The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
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03.17.2017

IMG_0835Warm-up Drills I. Run Indoors II. 2-3 rounds of 5 x Pull-ups (Deadhang) 7 x Hindu Push-ups 10 x Air Squat (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 5-5-5-5-5 (~75% 1RM) Post loads to comments. "Lucky Number Sleven" Complete as many rounds/reps as possible in 7:00 of 7 x Pull-ups 7 x Hang Power Cleans (95/65) Post rounds/reps completed to comments. Skill Development Complete necessary mobility/skill work in preparation of 17.4.
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03.16.2017

FullSizeRenderWarm-up Drills I. 2 Rounds of Row 500m 10 x Push-ups 10 x V-ups II. Mobility "Heisenberg" 5 Rounds for time of 8 x Push/Split Jerk (155/105lbs) 10 x Box Jumps (24/20'') 18 x GHD Sit-ups Post scores to comments. Row Intervals 7 Rounds, each for time of Row 250m x 1:00 Rest Post best and worst times to comments.
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03.15.2017

IMG_8554Warm-up Drills I. Row 2:00 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: Clean Doubles Warm up as needed (3 sets x 3 reps) before completing the following workload of Cleans. Clean 2-2-2-2-2 Notes: Today's training will be touch & go repetitions. Post loads to comments. Impact/Focus #2: Turkish Get-ups Warm up as needed before completing the following workload every :90 for 6 total rounds. 1 x KB Snatch + Turkish Get-up** (Left) 1 x KB Snatch + Turkish Get-up** (Right) Notes: A completed repetition will include a KB snatch, then performing the turkish get-up in reverse order from standing, supine, back to standing. Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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03.14.2017

Screen Shot 2017-03-13 at 11.02.37 PMWEATHER ADVISORY: Due to the inclement weather and significant snow accumulation we will be closed for the remainder of classes Tuesday March 14, 2017. Please check back here for updates regarding Wednesday's classes that may be effected. Stay safe and remain frosty, freaks! Warm-up Drills I. Speed Rope 3:00 II. 2 rounds of 10 x Push-ups 10 x Hollow Rocks 10 x Stationary Lunges II. Mobility "Tiger Stripe" Complete for time 50-40-30-20-10 reps of Double-unders Ring Push-ups Post scores to comments. Skill Development ROMWOD: "Ready for the Unknown"
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03.13.2017

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/13) so that we can ensure SCORES ARE VALIDATED before the submission time cap. Warm-up Drills I. Row 2:00 II. Coaches’ Choice III. Mobility "Workout 17.3" Prior to 8:00, complete: 3 rounds of: 6 x Chest-to-bar Pull-ups 6 x Squat Snatches (95/65) Then, 3 rounds of: 7 x Chest-to-bar Pull-ups 5 x Squat Snatches (135/95) *Prior to 12:00, complete 3 rounds of: 8 x Chest-to-bar Pull-ups 4 x Squat Snatches (185/135) *Prior to 16:00, complete 3 rounds of: 9 x Chest-to-bar Pull-ups 3 x Squat Snatches (225/155) *Prior to 20:00, complete 3 rounds of: 10 x Chest-to-bar Pull-ups 2 x Squat Snatches (245/175) Prior to 24:00, complete 3 rounds of: 11 x Chest-to-bar Pull-ups 1 x Squat Snatch (265/185) *If all reps are completed, time cap extends by 4 minutes. VARIATIONS Rx’d: (Ages 16-54) Men use 95-135-185-225-245-265 lb. Women use 65-95-135-155-175-185 lb Scaled: (Ages 16-54) Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb. Masters 55+: Chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 75-105-135-155-185-205 lb. Women use 45-75-95-115-135-155 lb. NOTES This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score. If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff. This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time. In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. TIEBREAK If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up. *A printable PDF of the 17.3 Workout and Scorecard may be found at the games.crossfit.com link HERE. **Full movement standards may be found HERE.
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03.10.2017

16998038_1318056151573714_893407529762689141_nWarm-up Drills I. Run Indoors II. 2 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 for Snatch. Snatch 2-2-2-2-2 Notes: Today's training focus should be dialing in technique for 17.3. Athletes should not exceed 75-80% of their current 1RM. Touch and go is allowed if you so choose. Post loads to comments. "Gold Rush" Complete as many rounds/reps as possible in 6:00 of of Row 350m 25 x Wallball (20/14) Rest 2:00 Complete as many rounds/reps as possible in 6:00 of of Row 350m 25 x Wallball (20/14) Post rounds/reps completed to comments. Skill Development Mobilize!
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03.09.2017

Frame-06-03-2017-10-13-51Warm-up Drills I. 2 Rounds of Row 200m 10 x KB Goblet Squats (24/26kg) 10 x Hindu Push-ups 10 x Abmat Sit ups II. Mobility Impact/Focus: Pause Front Squats Warm up as needed 3 sets x 3-5 reps before completing the workload below. Front Squat 2-2-2-2-2 (23x2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. "Nastics" 4 Rounds for time of 9 x Pull-ups 12 x Burpees 15 x GHD Sit-ups Post scores to comments. Skill Development *Slay goats & Mobilize
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03.08.2017

IMG_0713Warm-up Drills I. 2:00 Speed Rope Drills 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: Power Clean Warm up as needed (3 sets x 3 reps) before completing the following workload of Power Cleans. Power Clean 3-3-3-3-3 Post loads to comments. Impact/Focus #2: Push/Split Jerk Warm up as needed (3 sets x 3 reps) before completing the following workload of Push/Split Jerks. Push/Split Jerk 2-2-2-2-2 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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03.07.2017

Frame-06-03-2017-10-14-33 ''Hard, intense work of the body [or mind]... is the most conclusive evidence of our own being that we could possibly have.'' --James Dickey   Warm-up Drills I. 3 rounds at a moderate pace Jump Rope x 1:00 :15 x Handstand Hold/Shoulder Taps 10 x Hollow Rocks 7 x Thrusters (barbell) II. Mobility "Hippodrome" 3 Roudnds for time of 25ft x Handstand Walk 15 x Thrusters (95/65lbs) 50 x Double-unders Notes: Handstand Walk x 25ft is scalable to Bearcrawling x 50ft. Get some, freaks! Post scores to comments. Skill Development ROMWOD: "Well Prepared"
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03.06.2017

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/6) so that we can ensure SCORES ARE VALIDATED before the submission time cap. Warm-up Drills I. Row 2:00 II. Coaches’ Choice III. Mobility "Workout 17.2" Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. x Weighted Walking Lunge 16 x Toes-to-bars 8 x Power Cleans Then, 2 rounds of: 50-ft. x Weighted Walking Lunge 16 x Bar Muscle-ups 8 x Power Cleans Etc., alternating between Toes-to-bars and Bar Muscle-ups every 2 rounds. VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbells, Women use 35-lb. dumbbells Scaled: (Ages 16-54) Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups, Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Masters 55+: Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Scaled Masters 55+: Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups NOTES Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes-to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to-bars. Rounds 5 and 6 will go back to toes-to-bars, rounds 7 and 8 to bar muscle-ups, etc. The athlete’s score will be the total number of repetitions completed before the 12-minute time cap. TIEBREAK The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up. *A printable PDF of the 17.2 Workout and Scorecard may be found at the games.crossfit.com link HERE. **Full movement standards may be found HERE.
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03.03.2017

IMG_0582Warm-up Drills I. Run II. 2-3 rounds of 5 x Pull-ups 7 x SDLHP (24/16) 10 x KB Swings III. Mobility Impact/Focus: Deadlift 5-5-5 (Wk8 Deload) 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 55% (warm-up) 5 x 70% (warm-up) 3 x 5 reps (30-40 lbs less 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. "Zepher" Complete 3 rounds for time of Row 500m 15 x Burpees 15 x Slamball (40/20) Post times to comments. Skill Development Refine kipping technique in preparation of 17.2.
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UPCOMING EVENTS

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