WOD & Blog

Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).

We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
4 x Turkish Get-ups (2L/2R)
6 x ‘American’ KB Swings
8 x Wallball (20/14)
III. Mobility

Impact/Focus: Handstand Progressions
Against 15:00 clock, athletes will be learning and working through various handstand progressions based on their current ability.

Handstand Hold (Wall)
Handstand (Freestanding)
Handstand Walks

“Deuces Wild”
Complete the following in teams of 2 athletes
Complete as many rounds/reps as possible in 8:00 of
5 x Ground-2-Overhead (135/95)
10 x Push-ups (CFGS)
20 x Double unders

Rest 2:00

Then…Complete as many rounds/reps as possible in 6:00 of
5 x Ground-2-Overhead (135/95)
10 x Slamball (40/20)

Notes: Part 1 of today’s workout is inspired by this weekend’s competition. 1 person works at a time and must complete an entire round before tagging in their partner.

Post total rounds completed by team for each AMRAP to comments.

Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).

We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.

Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up with 3 sets x 5 reps each before working towards establishing a new 1-rep max for Front Squat. Remember these numbers as they will be used in our next squat cycle.

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Tabata This!” Paleo re-test #3
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus I: Kipping Review
We will be doing a review of kipping techniques for pull-ups (“Jackie”) and on the rings (“Elizabeth”) to help athletes move more efficiently through the workouts today.

Paleo Retest #2: “Jackie” or “Elizabeth”
Athletes will select one of the following CrossFit Benchmark WODs; the resulting scores will count towards the Paleo Challenge. Those who scaled parts of “Jackie” or “Elizabeth” during the initial testing a few weeks back should execute their re-test today using the same weight and/or level of movement scaling as you did the last time (i.e., bands, matadors).

“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

“Elizabeth”
21-15-9 for time of
Clean (135/95lbs)
Ring Dips

Notes: The Clean is recieved in the front squat position.

Post selection and scores to comments.

Impact/Focus II: Barbell Row
Warm-up as needed before completing the following sets/reps.
Barbell Row 5-5-5-5-5
Back Extensions 3 x 15

Notes: Increase weight for each set of Barbell Rows; providing technique does not become compromised. Barbell Goodmornings may be necessary for some of our athletes as a substitution for Back Extensions.

Post sets/reps/loads to comments.

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus: 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.

“Ideothetic Navigation”
Complete as many rounds/reps as possible in 12:00 of
7 x DB Burpee Ground-2-Overhead (50/35)
15 x GHD/Abmat Sit-ups
10 x ‘American’ KB Swings (24/16)

Notes: The DB Burpee Ground-2-Overhead is as follows. Push-up on DB, jump feet and pick-up DB, clean DB to shoulders, press DB from shoulder to overhead as needed.

Post rounds/reps completed to comments.

**30-Day Paleo Reminder**
We will continue collecting nutrition logs and having participants complete their 30 day weigh in, body fat percentage and/or body mass index metrics. No pressure.

Warm-up Drills
I. Indoor Run
II. 2-3 Rounds of
50ft x Slamball Throw (Forward)
50ft x Slamball Throw (Reverse)
7 x Burpees
III. Mobility

“CrossFit Total”
Your goal for today’s workout is to find your one repetition max in 3 attempts at each lift. Athletes will perform three warm up sets of 3-5 reps before making 3 attempts at a 1-rep max. Each movement will have a 15-20:00 clock.

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Notes: The following is an excerpt from the article describing the CrossFit Total and it’s relative role as a fitness benchmark.
“Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”
CrossFit Journal Article December 1, 2006 Link to full article 

Post loads & total to comments.

Skill Development (Optional)
Row 8 Rounds of (250m x :30 rest)

Post best/worst/median times to comments.

Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog –> Run
High Knees
Shuffle
Grape Vines
Tumbling
Etc…
II. Mobility

Impact/Focus: KB Swing & KB Snatch
After a review of technique for the movements work through the following work/rest intervals completing each task in as few broken sets as possible; challenging weight selections should reflect current proficiency with the KB American Swing and the KB Snatch.

5 Rounds of
1:00 work x 1:00 Rest
15 x KB Snatch (10R/10L)
or
25 x American KB Swings

Notes: If the workload is not completed within the minute of time allotted the athlete should take their rest time before adjusting weights or working set/rep volume as may be appropriate. 32/24kg would be considered Rx’d weight for this training evolution. Get some, freaks.

Post scores to comments.

“Mocha Ace”
Complete for time
5-4-3-2-1 reps of
Handstand Push-ups
Pistol (R)
Pistol (L)

Rest 1:00, Then…
10-8-6-4-2 reps of
Plyo/Clapping Push-ups
Squat Jumps

Rest 1:00, Then…
5-4-3-2-1 reps of
Burpees
Lunges (Right)
Lunges (Left)

Notes: Squat jumps begin with a full ROM air squat that finishes with a jump to touch wallball targets or rig. Lunges are stationary.

Post scores to comments.

Skill Development
4-6 sets of +-10 repetitions x Toes-2-Bar, emphasizing one of the following:
I. Strength/Stamina development emphasized through strict repetitions.
II. Endurance/Coordination development needs to incorporate practice for skill proficiency regarding the Kipping (competition style).

Warm-up Drills
I. Run 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x SDLHP (24/16)
10 x KB Push Press (5L/5R)
III. Mobility

Impact/Focus: Snatch Grip Deadlift
Warm up as needed before completing the following workload. Increase weights as long as proper positioning is maintained.

Snatch Grip Deadlift 5-5-5-5-5

Post loads to comments.

“Dirty Bit II”
Complete for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20)
30 x Push Press (115/75)
40 x Windshield Wipers (115/75)
50 x Medicine Ball Cleans (40/20)
60 x GHD/Abmat Sit-ups

Post times to comments.

Warm-up Drills
I. 8:00 Dynamic Warm Up
Jog -> Run
High Knees
Shuffle
Grape Vines
Broad Jumps
Tumbling
Etc…
II. Mobility

Impact/Focus: Row 500M TT
Complete the following workload below on the rower.
Row 250m (Warm-up Pace)
Rest 1:00
Row 250m (Warm-up Pace)
Rest 2:00
Row 500m (100% Effort)
Rest as needed
3:00 Recovery Row

Post 500m time to comments.

“Dynamic Commotion”
Complete as many rounds/reps as possible in 7:00 of
10 x ‘Russian’ KB Swings (32/24)
25 x Mountain Climbers
Rest 2:00
Then…
Complete as many rounds/reps as possible in 7:00 of
15 x Slamball (40/20)
100ft Walking Lunges (50/35lb DB)

Post rounds/reps completed to comments.

No you’re not seeing double. Due to the cancelled classes Monday, today will be the same workout for those that did not attend class. For those that completed Monday’s workout, there will be different options on the whiteboard for you to complete.

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus #1: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

“XLIX Take II”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (115/75)
Burpees (Over-the-Bar)

Post times to comments.

Impact/Focus #2: Barbell Row
Warm up as needed (3 sets x 5 reps) before completing the following workload. Weights may increase as long as full ROM is achieved.

Barbell Row 5-5-5-5-5

Post loads to comments.

Crossroads Adaptive Athlete Coaches Seminar this past week. What an amazing opportunity and experience!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x ‘American’ KB Swings
10 x Hindu Push-ups
III. Mobility

Impact/Focus: Muscle-up Progression
Against a 15:00 Running Clock work through one of the following
Muscle-up Transition Work x 20 reps followed by
A1. Deadhang Pull-ups 5-5-5-5
A2. Strict Ring Dips 5-5-5-5

Muscle-up Work
B1. Deadhang Muscle-ups 2-2-2-2-2
B2. Muscle-ups (CFGS) 5 sets of 3+ reps

“Persistence Hunting IV”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Double unders
1:00 x Wallball (20/14)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.