CrossFit & Strong WODs Fri Nov 15th 2019


Jay will be running for 24 hours starting Friday at 4:30pm and going until 4:30pm on Saturday afternoon. If you have any time Saturday to run or Bike with him for support he would appreciate it. Just show up anytime and run as much or as little as you want.

CrossFit:

A.) 20min. EMOM:
Min. 1) 5 Bench Press
Min. 2) 60 Double unders
Min. 3) Max Pull-Ups
Min. 4) Rest

*Climbing in weight on the bench, but make it hard weight on the first set and try to just build a little.

B.) 10min. EMOM:
10 Wall Balls 20/14lb.
5 DB Power Cleans 50/35s
*Can you hang?

C.) Optional:
Weighted Planks
– 1min. on x 1min. off
– 3-4 Rounds
– Stack that weight on each others backs!

 

Cool Down:

Easy row or bike for 2 min

Friday Stretch at least 30 sec each one.

Strong:

Friday 11/15 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
Week 1 = 3 sets of 9 reps

B. Barbell Hip Thrusts
Week 1 = 3 sets of 15 reps

C. Superset x 3 sets:
DB RDL (one per hand) x 10-12 Reps
Barbell Good Morning x 10-12 Reps
Rest 2-3 min

D. One Round:
40 Russian KBS UNBROKEN
30 Goblet Squats (same weight, prob not unbroken)
20 Cal Bike

E. Superset x 2 Rounds:
10-12 Reps Lying Leg Raise (ADV version video below)

10-12 GHD or Decline Sit-ups
Rest 1-2 min

CrossFit & Sweat WODs Thurs Nov 14th 2019


White elephant gift exchange, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!

CrossFit:

A.) Hang Power Clean (0-12min.)
5 Reps EMOM x 4min.
3 Reps EMOM x 4min.
1 Reps EMOM x 4min.
*Climbing in weight as you feel. Eventually get to something near maximal.

Immediately after min 11;

B.) Deadlift (12-22min.)
5 reps EMOM x 10min.
*Climb as you feel again. Keep 5 reps the whole time.

C.) 10min. AMRAP: (25-35min.)
10 Toes-To-Bar
10 Cal Assault Bike or Row or Run 100m
*8 Cals for ladies
*Keeping you guys moving today! Here’s a few tweaks you can add to spice it up…
1.) Need more work on your OLY technique? Do 5s the whole time on section 1.
2.) More booty gains? Add a 55lb plate deficit for the deadlifts
3.) More core work? Do strict toes to bar for 6-10 reps

 

Cool Down:

Do 2 min of easy cardio then:

2 min each side
At least 1 min each side

Sweat:

35min. Running Clock…

800m Run
_
5 Rounds:
10 DB Lunges 45/30s
10 Pull-ups
10 Burpees
_
800m Run
_
5 Rounds:
10 DB Lunges 45/30s
10 Pull-ups
10 Burpees
_
800m Run
*No rest between sections
*Can you finish?

CrossFit & Strong WODs Wed Nov 13th 2019


White elephant gift exchange, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!
New class ALERT!

CrossFit:

For Time:
2 Mile Run
100 Alternating DB Snatches 50/35lb.
200 Push-Ups
300 Air Squats

*Just like 20.5, you may break this up HOWEVER you like, in ANY combination.
*You have a 35min. Time CAP
*Put your strategy in the comments
*ADV 70/50lb. DB

Cool Down:

Walk 200m then:

30 sec each stretch it out!

Strong:
Wednesday 11/13 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press
Week 1 = 3 sets of 15 reps

B. Alternate Movements:
Week 1 = 3 sets of 15 reps for each movement
Barbell Seal Rows

Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. 5 Rounds for QUALITY and UNBROKEN Movement:
The Pull-ups and Push-ups should be scaled to ensure all Pullups and Pushups can be completed unbroken. This can be accomplished by reducing the rep target for either movement or by resting a bit longer between sets. Alternatively, you could use a band for assisted pullups or elevate the rings for pushups
6 DB Snatches (heavy, alternate arms)
6 Strict Pull-ups
10 Ring Push-ups

D. Standing Barbell or EZ Bar Curls
Reps 12-10-8 (Increasing to top set of 8 reps)

E. Bodyweight Tricep Extensions on Rings
2 sets of 8-10 Reps
***Elevate the Rings if you need to make it easier

CrossFit & Sweat WODs Tuesday Nov 12th 2019


White elephant gift exchange, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!
Jay, Jessie, Shawn and Nick ran a 50k, so proud of them! They tell some of that story on our IGTV today, check it out and give them some love! @crossfitpacificbeach

CrossFit:

A.) 20min. EMOM:
Min. 1) 15/12 Call Assault Bike or Row or Run to Bus Stop
Min. 2) 3 Push Jerks
Min. 3) Max American KB Swings 70/53
Min. 4) Rest

*Climbing on the Push Jerks, but shoot for something pretty hard even for the first round.
*You may scale the KB to a 53/35 if you can’t get at least 10 reps a round.

B.) 10min. to finish…
100 SDHP’s 95/65lbs
*EMOM 5 Burpees
*Start with Burpees

 

Cool Down:

Walk 200m then

2 min each side
2 min each side

Sweat:

Every 6min. x 4 Rounds:
200m Run
20 DB Push Press 45/30s
20 American KB Swings 53/35lb.
20 Push-Ups

Goal: Try and finish in 4min. each round. Go HARD and earn that 2min. Rest. Really looking to make these some hard sprint pieces.

Rest 3min.

9min. AMRAP:
7 Toes-To-Bar
10 DB Russian Twists 35/25lb.
30 Double Unders
Left + Right = 1 rep on the russian twist.

 

CrossFit & Strong WODs Mon Nov 11th 2019


More Women’s classes in the evenings and additional kids classes!

CrossFit:

A.) 4min. AMRAP:
500m Row or .7mile bike or 400m Run
Immediately into max rounds;
5 Front Squats 135/95
10 Pull-Ups
Rest 90sec. x 4 Rounds
Round 2.) 155/105
Round 3.) 185/135
Round 4.) 205/145
*Whatever you decide to scale these numbers to, just make sure they are going up each round. For reference, you should never get less than 2 rounds.

Recovery week from the intensity of the open and then next week are starting the 20 rep program back up!

B.) 10min. AMRAP:
10 Barbell Lunges (front or back rack) 105/75
15 Wall Balls 20/14
30 Double Unders
Left + Right = 2 reps
ADV 30/20lb Wall Ball

 

Cool Down:

Get a little cool down cardio in then:

At least 1 min each side, couch stretch, use an ab mat under your knee and the wall. Back knee as close to the wall as possible and keep a tight core.
Pigeon pose: 1 min each leg

 

Strong:

Monday 11/11 – Lower (Quad Dom) and Core
Part A and B repeat each week. Track these metrics for progress

A. Back Squats
Week 1 = 3 sets of 12 reps

B. Rear-Foot Elevated Split Squats
Week 1 = 3 sets of 12 reps (per leg)
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.

C. Landmine Hack Squat – 2 x 10-12 Reps
First set lighter (feel it out), second set more challenging load
***Landmine can be setup if you don’t have the proper attachment by wedging the barbell against 2 heavy plates, do not mess up the walls with your set up!(there are other creative ways – feel free to ask in the FB group)

D. One Round for QUALITY Movement:
2 Burpee Box Step-ups (DB in each hand)
22 GHD or Decline Sit-ups
2 Burpee Box Step-ups (DB in each hand)
22 Front Squats (one DB on each shoulder)
2 Burpee Box Step-ups (DB in each hand)
22 Hanging Oblique Knee Raises (side to side)
2 Burpee Box Step-ups (DB in each hand)
22 Lunges (one DB on each shoulder)
2 Burpee Box Step-ups (DB in each hand)
22 V-ups
2 Burpee Box Step-ups (DB in each hand)

CrossFit, Sweat & HIBB WODs Sat Nov 9th 2019


Click the picture to read up about how to best attack 20.5
New class ALERT! TODAY at 10am!

CrossFit:

Teams of 2 only one person works at a time (35min. to finish…)

5 Rounds:
24 Cal Assault Bike or Row
18 Deadlifts 155/105
12 Hang Power Cleans

150 Toes-To-Bar

5 Rounds:
24 Cal Row or Assault Bike (choose something different than the first one)
18 Deadlifts 155/105
12 Hang Power Cleans

150 Burpees
Doubled up the classic “DT” numbers and added some conditioning since we did jerks 2 days ago.

Option 2:
Take out the burpees and put sit-ups here to make it a little extra core intensive 🙂

 

Cool Down:

Just stretch PLEASE!

Get your flow on! 30 sec each.

 

Sweat:

0-5min.
45/30 Cal Assault Bike
Max DB Hammer Curls in remaining time.

5-10min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.

10-15min.
Row 500m
Max DB Skull Crushers in remaining time.

15-20min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.

20-25min.
400m Run
Max DB Hammer Curls in remaining time.

25-30min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.

30-35min.
2 Min of Double Unders
Max DB Skull Crushers in remaining time.
-Start where you left off for the AMRAPs.
– For curl and skull crusher weight, shoot for something you can get 10-15 reps unbroken with.

 

HIBB:

Grab a Partner today for this Booty WERK

A.) 10 Rounds each (20 b/w you and your buddy)
5 Back Squats (225/155) to a 12in Box
5 Sand Bag over shoulder (150/100)
*On the box squat you should use a box or stack of plates that comes up just BELOW your knee, this way you are below parallel. Keep your core tight sit down completely on the box but don’t lose tension in your back or core, also keep your feet on the ground, no rocking. Explode up to standing focusing on squeezing your glutes first.

B.) For time but also for quality! No sloppy reps, full lockout and control back to the floor don’t drop.
100 Barbell Hip Thrusts
*start with something you can hit a set of 10 with but heavy enough that you have to go to 5’s about halfway through. Guys are around 185-225 ladies 135-165.

No REST immediately into:

100 Barbell Front Rack lunges 135/95
*This should be significantly lighter than what you used for your hip thrust.

CrossFit Open 20.5 Strategy Guide



Open 20.5

What’s up guys?!  We’ve arrived at the 5th and final week of the CrossFit open. Hopefully everyone has made it through unscathed and possibly set a PR or two.

For the final workout we have a nice three movement workout consisting of 40 ring muscle-ups, 80 cal row and 120 wall balls. The great news is you can partition the reps however you like and have 20 minutes to complete it.

 

This is a great week 5 workout for everyone to test their abilities in different ways. The best strategy for you depends primarily on your muscle-up skill. Further down I cover several different approaches to get your best score possible. But first let’s talk about how to have the best success on each movement.


Movements

 


Ring Muscle-Ups

While the last 4 CrossFit Opens have had athletes performing bar muscle ups (bar & ring in 2018), we are back the the rings this week.

For those of you that have been working on your muscle ups, this is a great workout to chop away at them as you progress through the row and wall balls.

If you don’t quiet have muscle ups yet, that’s ok! This workout should leave plenty of time to get your first, second and beyond muscle ups.

To start the muscle up, hang with your arms fully extended and feet off the ground. At the top, elbows must be full locked out. Killing is allowed but swings or rolls into the support position are not allowed. Also, no part of the feet can pass above the rings during the kip.

Check out these links for some great pointers on how to get your first MU or string more together smoothly:

WOD Prep- Muscle-up progression

Cole Sagar- How to do ringmuscle ups

CrossFit- The Kipping Muscle-up

 


80 Cal Row

When we break up 120 rowing calories, it becomes manageable to hold a decent pace. For example, If you break up the row into 10 sets of 12 cals, it will only take about 30 seconds a set holding a 1,400-1,500 cals/hr pace.

On the rower, remember to keep your grip loose and drive through your legs. Find a pace that you can stay within 5-10 seconds for each set and strive to stay there. Aim for a 1:2 work/recovery pace on your stoke rate. On the recovery stroke, don’t forget to breath and also allow your hands to pass the knees before sliding forward. This should keep the chain in a smooth and steady line.

The rower must be set to zero at the start of each row. Assistance is allowed to reset the tower between sets. Calories will be counted until the handle is released or the 20 minute cap is reached.

 

 


120 Wall Balls

The medicine ball must start in the support position. Squat until the hip crease is below the knee. Squat cleaning the medicine ball is allowed. A rep is counted when the center of the ball hits the minimum height requirement. If the ball hits low or does not make contact with the target, it is a no-rep. Additionally, the ball must come to a rest when dropped; catching the ball off a ground bounce is not allowed.


Partition Strategy

There are endless ways to approach this workout. Chose one that best suits your current skills and be ready to modify it based on how things are actually progressing along during the workout. Since muscle-ups are the determining factor for 99% of people, I’ll break it down based on your current max rep unbroken ring muscle ups.


A: 0-2 Muscle Ups

The open is a great time to get your first muscle up! If you occasionally can get one but not string them together or don’t do well under fatigue, this may be the strategy for you.  The tiebreak time is the time you complete wall balls and rows. For this strategy, a fast tie-break time is the goal.

A1: Complete the wall balls and row as fast as possible and use the remainder of time to attempt/get muscle-ups

A2: Spend the first 5-10 minutes on muscle-ups, then complete the wall balls and row

Those of you that have a hard time performing muscle ups under fatigue, A2 may work well. Your total score is more important than the tiebreak time and every MU you get will go a long way. If it is highly unlikely you will get a MU, try the A1  approach and give it your best!

Either way you are going to want to break up the row and wall balls into manageable sets. You could try 10 rounds of 8 wall balls and 12 cal row or chip off larger chunks of perhaps 8 rounds of 10WB and 15 cal row. Do what works best for you, just don’t be a hero and try to go unbroken on the wall balls.

 

B: 3-12 Unbroken Muscle-ups

If you can perform in this range, I’d advise to set up your rounds with a muscle-up target of 30-50% of your max unbroken MU. For example, if your PR is 10 MU, consider performing 10 rounds of 4MU, 8WB and 12Cal row. It’s important that that you hit the wall balls and row cals each round, but keep the muscle-ups as a target. If you perform a rep or two shy, that’s ok, just keep moving and you can complete the additional muscle ups at the end, if time allows.

 

C: Muscle-up Masters 12+

If gymnastics is your game, it may be beneficial to bang out some big muscle-up sets along with wall balls, and save the row for the end. This approach will allow you to go as hard as possible on the row for the best finish time possible. At 1200 cals an hour, 80 cals takes 6 minutes. Crank that up to 1600 cals/hr and you’ll be done in 4.5 minutes! One way to partition this could be 4 rounds of 10MU/30WB and then 80 cal row.

 

Final Thoughts


As you can see, there are many ways to chip away at these numbers. Choose the strategy and order sequence that currently best suits you. Some people recover better during wall balls others are at home on a rower. Both will fatigue the explosive hips needed for the muscle up kip, as well as the row taxing your grip and wall balls straining the triceps needed in the dip.

Big congrats to everyone that has made it this far! Hopefully we’ve all learned a few things about ourselves and had a good time in the process. Stay tuned to my blog next week for a discussion on where to take your training post open, weather you are headed into the off-season or gearing up for your next competition.

Until then, have a great workout and don’t forget to CRUSH IT LIKE NO OTHER!

 

-NICK ALEXANDER

CrossFit & Strong WODs Fri Nov 8th 2019


New class ALERT!
A few of us are signed up for the Epic Series o-course race on Saturday at Fiesta Island. The regular course is under 2 miles with 57 obstacles, the elite course includes a CrossFit type lifting event at the end with barbells and fun stuff. $85 for the regular course and $125 for the full. Click the link to register.
Click the picture to read up about how to best attack 20.5

 

CrossFit:

A.) Back Squat (2-2-2-2-2)
Spend 12-15min. quickly working up to a heavy 2 rep

*Just keep hitting sets of 2 until you get to about 90-95% effort
*This is a good primer for 20.5. It will make you feel lighter for muscle ups, as well as make that row and wall ball like nothing.
*In between sets of squats, PRACTICE your muscle ups. MOST IMPORTANT tip is going to be catching your MU locked out, then bringing your legs slightly in front (like an “L”) so that as you fall, you immediately gain momentum and never lose your kip.

B.) Crossfit Games Open 20.5 (Ages 16-54) (Time cap 20 min)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

*For class today, I would like the workout to just be a 20min. AMRAP. For anyone in the open, your time stops when you’re finished.

If you are not in the open and you can not do muscle ups, let’s do this…

25 Pull-Ups, 40 Cals of your choice, and 80 Wall Balls for 20min.
*That way everyone is happy and gets a badass workout in.

 

Cool Down:

2 min of easy cardio or walking then:

At least one minute on each side
Pigeon pose: 1 min each leg

Strong:

Friday
All movements will be completed for 3 sets of 12-20 reps (unless noted otherwise)
The goal is to start at the top of the rep range with at least 5 reps “in reserve” (shy of failure)
Then let the reps decrease each set to ensure that you stay at “easy” effort level

A. Alternate Movements:
Seated DB Arnold Press
Rest 1-2 min
Rack Pull-ups OR Band-Assisted Pull-ups
Rest 1-2 min

B. Alternate Movements:
See notes below regarding movements
Push-ups
Rest 1-2 min
Inverted Rows
Rest 1-2 min

***For both movements, you should find a difficulty level that allows for the 12-20 reps on each set while remaining shy of failure as specified. Elevate feet to make more difficult, and elevate hands to make easier. In the case of an advanced trainee, you can wear a weight vest and elevate your feet

C. Hang Power Clean and Push Press
Build to a set of 3 reps (where you could do 8-10 reps). This will be your working weight for Part D.

D. AMRAP 1 min (Rest 3 min) x 2 sets:
3 Hang Power Clean and Push Press
3 Burpee Pull-ups
3 Hang Power Clean and Push Press
Max Burpee Pull-ups in remaining time

CrossFit & Sweat Thursday Nov 7th 2019


New class ALERT!
A few of us are doing this O-course race on Saturday morning. It’s $85 for just the course or $125 for the course plus the elite CrossFit type event at the end. Click the photo to register.

CrossFit:

Let’s get a fun team workout in today to keep us fresh for whatever tomorrow winds up being. I have to imagine there’s gunna be some wall balls and pull-ups in some capacity??

Teams of 2: Only 1 person works at a time:

3000m Row (Switch every 250m)
1600m Run (Switch every 200m)
200 Double Unders (each)
100 Jerks 135/95 (total)
Time CAP: 35min.

Cool Down:

2 min easy Cardio:

Pigeon pose: 1 min each leg
At least 1 min each side

Sweat:

3min. AMRAP: (Cardio Chest)
12/9 Cal Assault Bike
12 Toes-To-Bar
Max DB Floor Press 45/30s+

Rest 1min. x 5 Rounds

Rest until the 24min. mark….

3 Rounds: (Arms)
1min. of DB Bicep Curls
1min. of DB Skull Crushers
1min. of Rest

(33-36min.)
3min. AMRAP: (Abs)
Max Russian Twist with 25/20lb. DB
Fun little physique style day. Little bit of everything that makes us look sexy 😉

 

Crossfit & Strong Wed Nov 6th 2019


New class ALERT!
A few of us are doing this O-course race on Saturday morning. $65 to register by clicking on the photo. Other links will take you to a more expensive registration page so use this one!
Controlled articulations rotations! Improve mobility and control of upper body joints. Create a repeatable warm up tailored to you. Lower body coming next (December).

CrossFit:

A.) 20min. Window Working on some lifting…
EMOM x 3min.
2-3 Power Snatch From The High Hang
EMOM x 3min.
2-3 Power Snatch From The Low Hang
EMOM x 3min.
2-3 Power Snatch From The Floor

2min. Transition to Power Cleans

B.) (Exact same sequence, but with Power Cleans)
*Focus on your butt and chest position on each position of the lifts. Understanding where to be and when is everything.
*KEY points: Knuckles down, eyes forward, hook grip hard, tight lats, SWEEP into the pockets.
*2 reps for those of you going heavy. 3 for the beginners looking to work on form.

C.) A little something quick and dirty now…
21-15-9
Alt. DB Snatch 45/30lb.
Toes-To-Bar
Immediately into;
21-15-9
Hang Power Cleans 95/65lbs.
Toes-To-Bar
*Time CAP: 10min.
*ADV 50/35 DBs 105/75 Bar
Gotta keep this short to have a good amount of time on part 1 today. Hope ya’ll learn a little something on your lifts today 🙂

 

Cool Down:

Walk 200m then:

At least 1 min each side
at least 1 min each side

 

Strong:

Wednesday:
All movements will be completed for 3 sets of 8-15 reps (unless noted otherwise)
The goal is to start at the top of the rep range with at least 5 reps “in reserve” (shy of failure)
Then let the reps decrease each set to ensure that you stay at “easy” effort level

***Note that Lower Body movements are WAY MORE TAXING than upper body. Doing a set of 15 reps on Back squat with 5 RIR could make you nauseous. Let’s avoid that, and focus on implementing a 50-60% effort, as opposed to thinking about “reps in reserve” for the bigger compound movements

A. Back Squats

B. DB RDL
(one DB in each hand)

C. Barbell Hip Thrusts

D. EMOM x 8 min (alt)
8-10 Goblet Squats
10-12 Russian KBS

E. One Round Ab Sequence:
Rest 30-60 sec between each movement
10-15 Decline Lying Leg Raises
10-15 Hanging Oblique Knee Raises
10-15 Decline or GHD Sit-ups
20-30 Plank Knee-to-elbow