WOD-News

Strength

Heavy Back Squat

WOD – “Shotgun“

5 Back Squats (225/155)
15 Hand release push ups
20 Wall balls (20/14)*
4 rounds for time

*If you stop moving on the wall ball you have to run a 200m penalty lap/stop

WOD Brief

Nearly Spring Break and we have two great days of training this week to go. Today we will hit some aggressive back squats in the strength, and then drop the reps down to support a strong set of squats. The intent here is to move quickly but not rush on the squats – set up (off the rack, you are welcome) tight body and make each of these good. As you finish the squats immediately move on and smash these hand release push-ups.

HRPU = your body in full tension and then lower your chest down to the ground. Release hands off the ground and then return to a plank. Your quads should never touch the ground – at the bottom of the squat your should be in a tight incline. That is RX.

Wall balls – unbroken and smooth. If you pause at any point, a quick face smack recover is fine if you continue moving without penalty, you run 1.5 laps or the trueform.

Tomorrow we hit power cleans – let’s do this!

Who wants Spring Break training? 

Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Skill Strength

Vertical Pulling & hollow-arch positions

WOD – “Make time“

30/21 Cal Row
30 Box jumps (24/20)
Every 4 minutes for 5 rounds

WOD Brief

In the open we learned how good we were at vertical pulling and today we put that to work. Look back at your training notes and any posts you made about the pull-ups during the Open. Did you find fatigue at certain times. Were you making bigger sets than planned. Did you think your kip / butterfly were pressing you vertically enough? Did we have good shapes (the better the shape the better transfer of power AND the lower the impact across your joints)? Bigger question – did you feel your heart rate was dropping during the pull-ups – maintaining or increasing?  Why? If it was plummeting we need to get into the fundamentals of that pull-up (chest-to-bar etc ..) so we can build power in those positions to keep intensity. If our heart was racing – are we breathing or holding our breath? Are we inefficient and working too hard? – this can be caused if we are bending our arms early and having to handle all that force on our poor elbows.

The training on skill today should be tough – there is no vertical pulling in the workout on purpose, so let’s get better together.

The workout is meant for you to push the pace. On a 4 minute clock you will complete 30/21 calorie row and straight into 30 box jumps (open hips at top), and no, no burpees today 😉

When you finish these movements you’ll rest for the remainder of the time, regroup, regain deeper breath, and decide on any adjustments.

Adjustments – row harder but slower stroke rate? row harder same stroke rate? and on and on… One tip I have used with college athletes is to count your strokes – how many does it actually take you to finish 30/21 calories. Note it, and then see how close you are in subsequent rounds. This is a good way to help the mind focus, but also helps you become more efficient. You may love it or hate it … only one way to know.

Ideally you hit the work in the 4 minutes and recover. If you are caught by the clock – RESTART a new round, and now drop some reps and let’s try again (yes, the restarted round is going to be HARD with no recovery rest, but you are tough and this is your training – make it count!) 

Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Strength

Clean Grip Deadlift

WOD – “Grace Bunke“

600m Run
15 Deadlift BW
5 rounds for time

WOD Brief

Today we honor Amazing Grace who passed away on Monday. She is a local girl who had a lions heart and chose to live life to it’s absolute fullest. May we all hear her words and be inspired to live life fully.

Strength is clean grip, we are back to training so lets pursue the fundamentals and build upon the lessons taught in the Open. (Which you all were amazing at)

The WOD, Grace Bunke is 5 rounds for time – first 600m run (trueforms are fully charged) straight into body weight deadlifts! Scale weight, put barbell on blocks, or adjust movements to fit your abilities. Please move with intention, passion, and Grace today. This is a hard brief to write, after opening my heart and eyes to Grace’s story this evening. 

Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

WOD Prep

Build up to thruster weight and prep pull-ups

WOD – “18.5 = 12.5 = 11.6“

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc…

Men use 100 lbs | Women use 65 lbs

WOD Brief

Today we hit the last workout of the open together. This has been referred to as double Fran. It should and will feel that way at intensity. Scale this workout to match your training to maximize the long term results. This is a retest day for those who did this Friday or Saturday.

We will spend a solid time warming up the body, shoulders, and positions to have the greatest success today. Be sure to eat properly and hydrate. Dig deep and remember, you, the CrossFit community voted for this mama jama

In 7 minutes we will increment repetitions by 3. I suggest you break early. Coach Joey recommends sets of 3 on the pull ups the entire time. This is done with short snappy rests. The Thrusters will require mental fortitude, so dig deep and especially in later rounds. Every time you drop the bar it is roughly 5 seconds added to your time (accounting for the bouncing and re-grip), so if you drop it make it planned useful break.

DO NOT walk around or away from your bar – pull-up or barbell. Stay close and take deep breaths, then go again.

Think on the thrusters of keeping that bar as close to your body as possible. A good cue is to LOOK at the ceiling as the barbell passes your chin, and then lock it out in a clean line, and then go through the rep again. The goal here is to keep it close. Break reps up starting on the round of 9 for Thrusters 5/4 and then 12 6/6 or even 5/4/3, etc…

Your body will be on fire today, so refuel and be sure to take 10 minutes to slowly cycle, row, or walk easy afterwards.

Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Strength

Build up to 85% Snatch

WOD – “Veteran’s #2“

15/12 Cal Ski
12 Power snatch (95/65)
15/12 Cal Ski
10 Power snatch 115/75
15/12 Cal Ski
8 Power snatch 135/95
15/12 Cal Ski
6 Power snatch 155/105
15/12Cal Ski

Snatch 1 RM
20 min CAP

WOD Brief

Today we get to hit a workout that was designed for a Veteran’s competition. This was our favorite and hit the remaining conditioning, aerobic, and strength areas remaining in our week’s training. The strength is designed to build-up and prepare ourselves for the workout.

The workout has us working through a descending amount of reps while increasing the load on the barbell. At the end of the ladder, you’ll use any remaining time to hit a max one rep max. Snatch may be power or squat. Please pick a loading pattern that you can get the best training from the day. (i.e., if your 1 rep snatch is 145 .. then you should adjust the ladder so you are not attempting / making your 1 rep 6 times 😉 Be a smart athlete and let’s get significantly fitter and stronger during our training.

At 3, 2, 1, GO the athlete (waves where needed) will complete 15/12 calorie Ski, these should be at a speed you can go several rounds on, but you’ll want to move well enough to give room for your last rep. At the completion of the ski you’ll move to your barbell and complete the prescribed repetitions.

Athletes will return to the ski and again complete the same calories prescribed, and return to the barbell. You may load your bar whenever you like.

The OPEN workout is not advised today unless you are unable to train Monday, as we just did considerable volume of thrusters and pull-ups Wednesday. Most athletes will not be recovered to have the best personal experience. Please contact a Coach if you need a judge – have fun and let’s have an amazing Friday together!

Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.