Monthly Archives: March 2017

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. 3×15 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.

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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 (23×2 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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03.02.2017

IMG_0366 2Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Handstand Push-ups
Work through one of the following Handstand Push-up training options.

I. Deficit HSPU’s x 5-5-3-3-3+
II. HSPU’s (CFGS) x 10-8-5-5-5+
III. Scaled HSPU’s x 8-8-5-5-5+

Notes: Emphasis will be to working HSPU kipping skills in preparation for CF Open ROM standards. Time permitting execute 2 sets of max reps HSPU resting as long as necessary for a concerted second effort.

Post results comments.

“Selection by Consequence”
60 x GHD Sit-ups
50 x Ring Push-ups
40 x Hang Clean (115/85lbs)
30 x Shoulder-2-Overhead (115/85lbs)
20 x Toes-2-Bar

Notes: CrossFit.com exercise and movement instruction videos linked HERE; copy and paste any unfamiliar movements into the search field on the movement archive landing page and prime yourselves well. Time commitment is generally :30-1:30 for video length. Get some (knowledge), freaks.

Post scores to comments.

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03.01.2017

16998664_1316709198375076_342221784768039420_nWarm-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: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.

Snatch 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 5-5-5-5

Notes: This is a prep week for an upcoming Front Squat strength cycle. Use this time to focus on technique while climbing in weight as necessary.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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UPCOMING EVENTS