The Blog

09.26.2016

fullsizerender-53ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (80% 3RM)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

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“Autumnal Equinox”
Complete for time
Row 1000m
50 x Overhead Squat (75/55)
30 x Pull-ups

Post times to comments.

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09.23.2016

fullsizerender-52

Congratulations to our September on-ramp graduates! Please welcome Kym, Lisa, Elizabeth, Ben, Frohman, and Grace (not pictured) to our community. They’ll be along side you soon!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Hindu Push-ups
7 x Sumo Deadlift High Pull (24/16)
10 x Wallball

“Fight Gone Bad!”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)
Rest 1:00

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments.

Impact/Focus: Back Squat
Against 15:00 clock, complete the following workload for Back Squat.

Back Squat 5-5-3-3-3-3

Notes: The two sets of 5 reps should be considered warm-up sets before continuing to increase weights through the 4 working sets of 3.

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09.22.2016

fullsizerenderWarm-up Drills
I. Game-on
II. 2-3 Rounds for quality of
:15 x L-Sit (Rings/Matadors)
10 x Ring Row (strict as possible)
7 x Push-ups (strict as possible)
III. Mobility

“Base-10 Zen”
Run 400
10 x Box Jumps (30/24”)
20 x Ring Dips
30 x Pull-ups
40 x V-ups
50 x OH Walking Lunges (45/25lbs)
40 x Abmat Sit-ups
30 x Pull-ups
20 x Ring Dips
10 x Box Jumps (30/24”)
Run 400m

Post scores to comments.

Post-WOD Training: CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

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09.21.2016

img_4053Warm-up Drills
I. Row 500m
II. 2 rounds
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Snatch
Warm up as needed before completing the following workload every :90 for 6 total sets.

2 x Snatch (75% 1RM)

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Impact/Focus #2: Power Clean + Jerk
Warm up as needed before completing the following workload every :90 for 6 total sets.

2 x Power Clean + Push Jerk (75% 1RM)

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“500m TT”
For time
Row 500m

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09.20.2016

fullsizerender“The struggle itself towards the heights is enough to fill a [human] heart. One must imagine Sisyphus happy.”
― Albert Camus, The Myth of Sisyphus and Other Essays

Warm-up Drills
I. Run 400m
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-up Complex
Warm up as needed (3-5 sets; increasing in weight) before completing the following Turkish Get-up and KB Overhead Squat Complex Every two minutes for 6 rounds (12:00 EOMOTM).

1 x Turkish Get-up + 2 x KB Overhead Squat
1 x Turkish Get-up + 2 x KB Overhead Squat

Notes: The left and right side of each athlete must accomplish 1 x Turkish Get-up + 2 x KB Overhead Squats within the 2:00 time limit for a round and/or weight to be considered successfully completed.

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“Unbroken Ascents”
Complete as many rounds/reps as possible in 7:00 of
Wallball (20/14lbs) x 3,6,9,12,15,18…
Toes-To-Bar x 7
Rest 3:00
Then…
Complete as many rounds/reps as possible in 5:00 of
American KB Swings (24/16kg) x 3,6,9,12,15,18…
Burpees x 5

Notes: An optional challenge for those who might be feeling a little frisky today is outlined as follows; Wallball and Kettlebell sets must be completed ‘Unbroken’ (translation: in a single, continuous effort the rep load is completed). If a set is stopped early the athlete begins again at the first set/rep scheme and begins climbing again from there. Score is total points for each AMRAP individually. Get some, freaks.

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Skill Development
I. Goat work and Mobility efforts
II. Supplemental Pull-up Training (Ring Row emphasis this week).

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09.19.2016

img_1705Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x KB Swings (24/16)
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep maximum Front Squat.

Front Squat 3-3-3-3-3

Notes: Athletes should log the numbers they hit today. This will be used for an upcoming strength cycle.

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“Clean Sweep”
Complete 5 rounds for time of
7 x Handstand Push-ups
14 x Hang Power Clean (95/65)
28 x Double unders

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Skill Development
Accumulate 3:00 L-Sit Hold (rings, matador, or parallettes)

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09.16.2016

fullsizerender-51Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
5 x Pull-ups
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.

2 x Power Snatch

Notes: Athletes may choose to increase weights as they wish. Lower catch position (not too low) and speed will be the focus for today’s training.

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“Rudimentary Equations”
Complete for time
Run 200m
12 x Muscle-ups
Run 400m
9 x Muscle-ups
Run 800m
6 x Muscle-ups

Notes: Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 1.5x reps; or 2x reps alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE.

Post times to comments.

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09.15.2016

fullsizerender“Real knowledge is to know the extent of one’s own ignorance.”
–Confucious

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

“Not Too Smaltzy”
4 Rounds for time of
Row 250m
15 x Russian KB Swings (32/14kg)
30 x Walking Lunges (bodyweight;15L+15R)

Post scores to comments.

Post-WOD Training: CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

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09.14.2016

fullsizerender-50Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 5-4-3-2-1

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Impact/Focus #2: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before working to establish a heavy 2-rep for Clean & Jerk.

Clean & Jerk 2-2-2-2-2

Notes: Refer to 08.10.2016 for a baseline of your Clean & Jerk.

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WOD
5-10:00 Metabolic Conditioning

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09.13.2016

img_5355“A child’s mind will give you an idea of a man’s basic nature. Our purpose in life is to become more than what we are born as. Most people are not successful at this; they just think that they are. And you know, this is why it is so important for us to pick our students carefully. We do not want to create monsters.”
–Liao Sifu via John Chang, Taoist Immortal

Warm-up Drills
I. Dynamic Warm-up/Speed Ladder Agility Drills
II. Mobility

Impact/Focus: Pistols & Barbell Row EMOTM12
Every minute on the minute for a total of 12 minutes the athlete completes the following movements/workload assignments:

Odd Minutes: Pistols x 10 (5R/5L)
Even Minutes: Barbell Row x 5

Notes: there are two movements, Pistols and Barbell Row, which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution.

Post scores to comments.

“A Ventral Emphasis”
21-18-15-12-9-6-3 reps for time of
Ring Push-ups
GHD Sit-ups

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Skill Development: CrossFitter’s Choice
Select from the following options
I. Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
OR
Perform as per jump to chin over the bar position (i.e., flexed arm hang) and perform reps as controlled :05-:08 negatives.
II. Handstand Push-ups (strict or kipping) 5 sets of 5 reps
OR
Perform as controlled :03-:05 second negatives, implementing appropriate deficits as required to ensure adequate challenge and movement ROM practice.

After completing the skill development training engage in some dedicated mashing and mobilizing for 5-10 minutes.

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09.12.2016

9-11-never-forget-pentagon-1“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush

“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address

Warm-up Drills
I. Run 400m
II. 5 reps of everything as each movement is set-up. Warm-up sets should be applied as necessary for loaded movements, etc.
III. Mobility

“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24”)
11 x Thrusters (125/85lbs)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (175/120lbs)
11 x Handstand Push-ups
11 x KB Swings (32/24kg)
11 x Toes-to-Bar
11 x Deadlifts (170/120lbs)
11 x Push Jerks (110/75lbs)
2001m Row or 2001m Run (1.25 miles)

Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com

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09.09.2016

IMG_0720Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets; Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Back Rack)

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“Fried-Eh?”
For time
50 x Double-unders
Then…
5 Rounds of
5 x Deadlift (275/185lbs)
10 x Burpees
Then…
50 x Double-unders

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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09.08.2016

IMG_1394-2Warm-up Drills
I. Run 200m
II. 2-3 rounds of
:15 Ring Support
10 x Abmat Sit-ups
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Snatch
Warm up as needed before completing the following workload for Snatch every :90.

1 x Snatch (80% 1RM)

Notes: Consistency is key today and athletes shouldn’t have more than 1 missed lift. For athletes who don’t have a current 1RM they will use a comfortable weight that will be recommended.

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“Tute de la Fruit”
Complete 4 rounds for time of
12 x Ring Dips
21 x GHD Sit-ups
Run 200m

Post times to comments.

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09.07.2016

Screen Shot 2016-09-06 at 10.33.08 PMWarm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Clean + Hang Clean
Warm-up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean + Hang Clean.

1 x Clean + 1 x Hang Clean (5-6 sets)

Notes: Athletes should attempt to increase weight across sets.

Post sets/reps/loads to comments.

Impact/Focus #2: Back Squat 4×5
Warm-up with 3 sets of 5 reps each before working through the following sets/reps of Back Squat.

Back Squat 5-5-5-5RM

Notes: Provided form is ideal chase down a PR, freaks.

Post set/reps/loads to comments.

“Sub-Ten”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Slamball (40/20lbs)

Post times to comments.

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09.06.2016

IMG_1131ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Hindu Push-ups
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Push Press
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 3-3-3-3-3

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“Guess Who”
Complete as many rounds/reps as possible in 5:00 of
9 x Handstand Push-ups
9 x Box Jumps (24/20)
Rest 3:00
Complete as many rounds/reps as possible in 5:00 of
15 x Calorie Row
15 x Push-ups
Rest 3:00
Complete as many rounds/reps as possible in 5:00 of
21 x Wallball
21 x Abmat Sit-ups (Anchored)

Post rounds/reps completed for each AMRAP to comments.

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09.02.2016

14102597_1138094099569921_8290634464638511505_nANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Run 200m
II. 9 Fundamentals x 5 Reps each
III. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following workload of Turkish Get-ups.

Turkish Get-ups 3-3-3-3-3

Post loads to comments.

“Gracie-bel?”
Complete 3 rounds for time of
Run 400m
10 x Ground-2-Overhead (135/95)

Notes: Athletes may choose between the Snatch or Clean & Jerk for today’s workout. This also includes the squat/power variations of either movement. Choose wisely! Rx+ = 155/115#

Post times to comments.

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09.01.2016

image1“Not in the flight of ideas, but only in action is freedom. Make up your mind and come out into the tempest of the living.” –Dietrich Bonhoeffer

ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

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

“Active Transport”
5 Rounds for time of
50ft Handstand Walk
12 x Toes-2-Bar

Notes: Handstand Walks are scalable to 30 x Shoulder Taps (15R+15L). TTB/Leg Raises scaling 2:1.

Post scores to comments.

Skill Development
5 Rounds for quality of
8R+8L x 1-arm DB Row
12 x Pistols (6R+6L)

Notes: Increase weight across sets as strict form permits. Goblet KB challenge available for those who are able to complete an easy 6 x strict, unbroken Pistols. Pistols may be alternated each repetition or done as multiple rep sets.

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08.31.2016

14184526_1138757916170206_7133494261728793407_nANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus: Snatch
Warm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.
Snatch 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.
Post sets/reps/loads to comments.

Post loads to comments.

Impact/Focus #2: Thruster 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a heavy 3-rep Thruster.

Thruster 3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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08.30.2016

1b72e0ddc48e0a88a43b38cd9a28005aANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

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

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE. This is a Benchmark WOD, bring the lumber, freaks.

Post scores to comments.

“Recovery 2k Erg”
Row 2000m at a pace consistent with 2:00/2:10 500m split times or faster.

Post times to comments.

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08.29.2016

14079999_10153913502187569_1589904428250041690_nANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum for Front Squat.

Front Squat 1-1-1-1-1

Post loads to comments.

“Buffering”
Complete as many rounds/reps as possible in 10:00 of
10 x DB Snatch (50/35)
10 x Box Jumps
15 x GHD Sit-ups

Post rounds/reps completed to comments

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08.26.2016

FullSizeRender-49Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before working to establish the heaviest weight in the following snatch complex.

Snatch + Hang Snatch + Overhead Squat

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“Ariel”
Complete for time
18-15-12-9-6-3 reps of
Row (Calories)
Ring Dips

Post times to comments.

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