WOD & Blog
Congratulations to our February on-ramp graduates. Nick, Steve, Krystal, Matt (not pictured), and Jessica (not pictured) will now be slaying alongside you. Welcome!
Announcements: 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. Run 2:00
II. 6:00 Partner Warm-up
III. Mobility
Impact/Focus: Turkish Get-up + OHS
Complete 5-4-3-2-1 reps for quality of
Turkish Get-Up Overhead Squat (24/16kg-L)
Turkish Get-Up Overhead Squat (24/16kg-R)
“Heave Ho”
Complete for time
21 x Deadlift (225/155)
42 x Wallball (20/14)
15 x Deadlift
30 x Wallball
9 x Deadlift
18 x Wall Ball
Post times to comments.
Skill Development
– GOAT Work
– Sign up for the OPEN
Burpee Challenge
14 x Burpees
Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Come support your fellow athletes!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
25ft x Walking Lunges
III. Mobility
“Mini 12.3”
Complete as many rounds/reps as possible in 13:00 of
15 x Box Jumps (24/20)
12 x Push Press (115/75)
9 x Toes-2-Bar
Post total reps completed to comments.
Impact/Focus: Row Intervals
400m Row x 4 (:30) Rest
Rest 2:00
Row 750m
Skill Development
3×15 Back Extensions
Dave in the hole of his big 525# Back Squat.
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. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vines
Pike Walk
Tumbling
Etc…
II. Mobility
Impact/Focus #1: Snatch Complex
After movement review, warm up as needed before working up in weight in the following complex.
Snatch + Hang Snatch + Overhead Squat
Post loads to comments.
Impact/Focus #2: “Bring Sally Up”
Details will be provided in class. Athletes may choose their own weights for the back squat. If the barbell is dropped to the floor athletes must complete the workout with an empty barbell.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
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.
Read More
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.
Read More
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.
Read More
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.
Read More
**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.
Read More
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.
Read More