WELL….FANTASTIC

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Weightlifting

Gymnastics

Plyometrics

All in one workout that will take you less than 20 minutes?! CrossFit is crazy yo!

But it works.

A Triplet of three different ways to challenge your fitness to make sure we are well rounded individuals.

Looking at the workout today, first thing i would think about is…

-POWER CLEANS

What weight can i power clean 12 times in about  a minute??

Or what weight can I cycle in 3 sets of 4??

Or fast singles would work but Ill have to stay right on top the bar doing a rep envy five seconds.

-TOES TO BAR

Can i go unbroken on any of these sets of 15?

Or should i break them up in to sets of five from the jump??

Singles if i absolutely have to but I know i have to keep moving, no time to break this should take me a minute and a half at the most.

-BOX JUMPS

Stay on the box more often than on the ground.

Can I rebound all of these in a row or should i take a break at 10 on top of the box and then hit 8 more?

Step down overtime and keep it moving never was a bad plan neither.

Land my heels on the box every time is crucial I can’t mess my shins up anymore.

Just a few things that run through my head when I look at a workout and since I’m always trying to get you guys to breakdown and game plan your wods. I figured some of these questions or ideas will help you in deciding on scaling and how to attack them.

Talk with your Coach about some of these things if they spark an interest, it helps i promise.

Back to work.

#CFSL
#CFBB

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WOD
Metcon (Time)
3 Rounds for time

12 Power Cleans 135/95
15 Toes to bar
18 Box Jumps 24/20

RX/Masters/Teens
115/75

 

RECIPROCAL FEELINGS

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After yesterday’s WOD our legs are probably sore. Wether you have been coming to the gym for a while or just a couple of weeks, the amount of reps and load can still cause a great amount of soreness. That soreness that you fill is called delayed onset muscle soreness (DOMS). DOMS is created when the muscles are in the eccentric  (lengthening) of the movement under load, causing microtrauma to the muscle fibers.  A few things that can help subside the feelings of soreness is staying hydrated which can help keep the body flushed of toxins from the muscle breakdown as well as eating foods that are high in antioxidants (berries). Getting back to the gym the next day is another way to help alleviate DOMS, breaking up the the muscles in the affected area.

On the floor press we are laying flat on our back keeping our head, shoulders, and feet flat on the floor. The arms will come straight down where the elbows are directly by our sides. When lowering the arm don’t let the elbows crash into the floor, control on the descend and explode pushing the weight up.

Turkish get-ups require core stability as well as some flexibility.  Keep your eyes on the weight the entire movement and staying tight in the midsection.

When we start to climb up the wall on the wall walks, don’t let the hips sag. The wall walks are a great opportunity to stay engaged in the core while we are moving. If we notice that our lower back gets tight while doing these, squeezing the glutes will help keep the pressure off the lower back.

#cfbb
#cfsl

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WOD
Metcon (Time)
1k  Row Buy-in

4 RDS
10 DB Floor Presses 45/25
6 Alternating Turkish get-ups 45/25
2 Wall Walks

1k Row Buy-out

 

TIME FLIES

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Testing your heart today with the back squat max reps set!!

Definitely want to see you guys push today, get that one extra rep with whatever weight your Coach guides you to, we want you to guys to shoot for 10 if not more. By all means if you want to take the RX weight for a ride to 20 something reps go for it!

Choose one of the weights that you feel you can get at least 10 reps with and put that into your score along with your reps.

Then take on a burner…a sprint…a straight through race….one shot….do not miss your chance….okay I’m rambling.

But run through this one, unbroken is the goal…but expect to break a little. But choose weights appropriately for big sets!

This is about an 8 minute workout is what we are shooting for but I won’t be surprised to see a 6 minute run today.

Barbells should be taken from the ground for RX on the back squats. Settle in there’s no need to rush 30 back squats, relax and count yourself to 3 sets of 10 if that helps. Pause at the top but keep you belly braced for 3-5 seconds if a break is needed but hang in there. Big sets!!

Dip and drive on the push press and squeeze the quads and glutes and finish tall without moving the feet. DB’s can get tricky so aim straight up put your biceps to your ears.

GHD’s need to be set up correctly and make sure you’re kicking up! Use your hips and legs to take all that strain off your stomach. Keep the chin tucked and look at your toes if it helps.

Crush it.

Back to work.

#CFSL
#CFBB

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Max Reps Back Squat 225/155  (One shot AMRAP)
Scaled options are

205/135
185/115
155/105
135/95
95/65

After Warming up well, you choose out of the RX or scaled options weights which one you’d like to attempt. Choose something you can push for 10 on! If not more than that but it should get really tough around 10.
Metcon (Time)
For time

30 Back Squats 135/95
30 DB Push Press 45/25
30 GHD Situps

Masters/Teens Backsquat RX 115/75

 

WHEELS ON THE BUS

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When we come to the box we come to train. Each of us may train for something different but we are traing to make our lives better, our jobs eaiser, or be better at our sport. To get better at something you have to practice it and practice it well. Doing skills and drills helps us get better at something that we are trying to become efficient at. Doing these skills or drills only really helps if we do them correctly. If we have a kipping pull-up that is awesome, but if that kipping pull-up just hit the standards of the movement and looked horrific then we need to break the movement down to get better at it. Once we have a movement we need to be eager to get better at that movement. Coming to the box everyday we should be striving to do our movements better than when we did them last time. We want to move forward in our training not backwards.

Setting up the deadlift today we need to grab a weight that we can get at least the first round unbroken and then the other two rounds with no more than one break. Keep the lumbar curve maintained, shoulders retracted, and keep the bar over the middle of the foot.

Hitting the correct stimulus of the workout is important in your training. Taking your coaches advice on their decision on the weight for you will be beneficial. Your coach may prescribe a different weight for different reasons, but all are important and the most important is for your safety.

#cfbb
#cfsl
#trainwell

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Skill
Chest-2-Bar pull-ups

Fine tuning the ones that we have, linking the singles, or getting our first. We will spend some time and do some progressions for our chest-2bar.

WOD
Metcon (Time)
15 Deadlifts 225/155
15 Chest 2 Bar
600 m Run

15 Deadlifts 225/155
15 Chest 2 Bar
400 m Run

15 Deadlifts 225/155
15 Chest 2 Bar
200 m run

Rx+ 275/185
25min time cap

 

STILL GOT IT

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for·ti·tude
ˈfôrdəˌt(y)o͞od/

noun

courage in pain or adversity.

“she endured her illness with great fortitude”

synonyms: courage, bravery, endurance, resilience, mettle, moral fiber, strength of mind, strength of character, strong-mindedness, backbone, spirit, grit, true grit, doughtiness, steadfastness; informal guts.

Figured the definition would do the job but then I read all the synonyms and thought they were significant too.

Going to have to bring a lot of this today to endure back to back AMRAPS.

Monday’s are hard, getting over the holidays is hard, waking up early is hard, getting to the gym is hard, your workouts are hard. We know.

You are tough.

Give yourself some credit when you work hard, just keep it consistent. In your life, in your work, in your family and relationships and also in the gym keep working hard consistently and get the results you deserve.

AMRAPS always suck because if you understand the point of an amrap you understand that you’re going to get uncomfortable at some point if you do what you’re supposed to do and that is to exhaust yourself with everything you have for 7 minutes….twice.

That magical 3 minute break can do wonders though! Focused breathing, small sips of water if you need it, walking around forcing recovery and controlling yourself. Relax and calm your breathing. You’ve got more in you than you think, try not to collapse to the ground or go straight to sitting after the first amrap, help your body ease into slower breathing and not just dead stop and gasp for huge breaths on your back. Close your eyes put your hands on your head or your hips and slow down your breathing, it’ll come back to you in plenty of time to get to your wall ball.

Back to work.

#CFSL
#CFBB

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WOD
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP

10 KB Swings 53/35
5 Burpee Box Jumps 24/20

Rest 3 minutes

7 minute AMRAP

10 Wall Balls 20/14
20 Double unders

Metcon (AMRAP – Rounds and Reps)
Wall Balls and double unders