Barbara

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Happy Monday guys, Holiday week for us so we will be close on Thursday and have two class Friday at 8 AM and 9:30 AM at both CFSL and CFBB.

Today’s workout is a classic girl named workout “Barbara”

This workout is for total time but each round should be timed individually to keep it intense, that’s why you must take a full 3 minute break in between rounds, it is MANDATORY.

You should be going so hard every single round that you are gasping for air by the end of each one. It’s five sprints with a timed break in between each one.

Scale appropriately for this one, take your coaches advice on a certain movement so you can keep pushing the pace, the rounds should NOT take longer than 6 minutes, it it does, you need to scale more so you can keep moving fast.

Use a small whiteboard or even use the big board to write down the times you finish each round, you can figure out the 5 splits after the workout is finished. it’s not hard. You just have to know you started the next round exactly three minutes from when you finished the previous one.

Get after it today, because you’ll have a short week but thats no excuse to sherm.

Back to work.

#CFSL
#CFBB

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WOD
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Each round is for time. In your comments box you should put how long each individual round took you.

40 minute time cap

 

PUSH NOT PULL

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The Box can also be referred to as the garage, where engines are built.

Your metabolic conditioning is the most important thing in your fitness, because when Zombies attack or rabid Corgi puppies you’ll need to outrun them for awhile.

So today we step into the garage the and try to build some engines in each and every one of you high level athletes.

On the rower today “Push, don’t Pull”

Focus on getting tension on the chain and acclerating through the drive with your legs. You don’t want to let the handle decelerate too soon or you’ll miss that big chance to use the leg push and strong hip swing to make the handle feel weightless and create some serious force. Be patient, get tension on the handle and chain and then accelerate you like you were going to jump over a box 🙂

Back to work.

#CFSL
#CFBB
#Knowledgealwayswins
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Bench Press (5-5-3-3-3)
Help each other taking weights on and off, warmup with pushups in between sets so you don’t feel cold when you get under the bar.

**15-20 Minutes Max time

WOD

Metcon (Time)
For time

2,000 meter row

rest 1 minute

1,000 meter row

rest 2 minutes

50 burpees
***Include rest time for score, so total time it took you to finish the whole thing is the time you put in.

The Damn Small Print

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Yesterday was fun learning a new movement, kinda scary with a name like that, but fun. Just like a lot of things in life are scary, but once we do them, figure out how to do them, it turns out to be silly that we feared the unknown. That is one of the cool things about CrossFit, we come here to help us get ready for the known and unknowable. It’s not only the physical prowess, but also the mental fortitude to do things that we fear.

Today we will have some fun with a partner. When we do WOD’s with a partner the intimidation of letting someone else down helps to keep pushing ourselves. When deciding on a partner, pick someone that you don’t normally do partner WOD’s with.

Let’s motivate, push, and encourage each other today. The run will be the movement that we will use to recollect and catch our air so that we can hit all of the other movements harder.

#cfbbnofear
#cfslfearless
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WOD

The Damn Small Print (AMRAP – Rounds)
Grab a Partner

20 minute AMRAP

400m run
20 Sit-ups*
20 Double Unders
10 Wall Ball 20/14 (10’/9′)
10 Hang Cleans 115/75*
5 Chest-2-Bar*
5 Burpees
While partner A is running, partner B will be performing the work. Once partner A is done with the run they will pick up where partner B is and partner B will run. Each completed run is 5 reps.
*Rx+
20 GHD Sit-ups
10 Hang Cleans 133/95
5 Bar Muscle-ups

DEVIL’S BELLS

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You guys are so fast, you make fast people look….not so fast! Yeah i’m funny 😉

Yesterday you guys did some great stability work with the dead bug holds, tuck sit holds, and handstand holds. We are going to come back to that today and get some more work in. This accessory/skill work is what keeps our body healthy for your intense workouts, not to mention it’s a great warmup for your workout.

With the weather getting colder guys, you really need to focus during your warmups. Chit Chat and all is good if we are getting the benefit of the warmup, so just make sure you aren’t going through the motions while Coach is explaining the warmup to the group.

The Devil’s DB Press is a new movement for us and will really test your hip power and ability to continue the press up overhead, the more hips, the less press, the less hips the more press.

Explosiveness- Coach Trey tested your fast twitch muscles and explosiveness with your wind sprints, today its going to be tested jumping completely over the box, practice on a lower one first if you need to but get your momentum going by using your arms and clear that thing.

Back to work.

#CFSL
#CFBB
#science
#weknowwhatwearedoing
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Skills
3 Rounds
-Double KB Overhead Farmers walks 53/35
-15 Candlesticks Holding onto rig

For the Carries
**St. Landry goes from rig to end of black mats and back
**Breaux Bridge goes from rig to rig and back

WOD

Metcon (Time)
5 Rounds for time

10 Devil’s DB Press 45/25
10 Box Jump Overs 24/20

**Jump Completely over the Box without touching the box, both feet must go over the box, no wide feet.

DEVIL’S BELLS

img_9469

You guys are so fast, you make fast people look….not so fast! Yeah i’m funny 😉
 
Yesterday you guys did some great stability work with the dead bug holds, tuck sit holds, and handstand holds. We are going to come back to that today and get some more work in. This accessory/skill work is what keeps our body healthy for your intense workouts, not to mention it’s a great warmup for your workout.
 
With the weather getting colder guys, you really need to focus during your warmups. Chit Chat and all is good if we are getting the benefit of the warmup, so just make sure you aren’t going through the motions while Coach is explaining the warmup to the group.
 
The Devil’s DB Press is a new movement for us and will really test your hip power and ability to continue the press up overhead, the more hips, the less press, the less hips the more press.
 
Explosiveness- Coach Trey tested your fast twitch muscles and explosiveness with your wind sprints, today its going to be tested jumping completely over the box, practice on a lower one first if you need to but get your momentum going by using your arms and clear that thing.
 
Back to work.
 
#CFSL
#CFBB
#science
#weknowwhatwearedoing
.
.
.
 
Skills
3 Rounds
-Double KB Overhead Farmers walks 53/35
-15 Candlesticks Holding onto rig
 
For the Carries
**St. Landry goes from rig to end of black mats and back
**Breaux Bridge goes from rig to rig and back
 
WOD
 
Metcon (Time)
5 Rounds for time
 
10 Devil’s DB Press 45/25
10 Box Jump Overs 24/20
 
**Jump Completely over the Box without touching the box, both feet must go over the box, no wide feet.