CrossFit, Sweat and HIBB WODs Sat Sept 14th 2019


Last day to register is Tuesday! Click the photo to register your team! Taco party after don’t miss it!

CrossFit:

In Teams of 2:
35min. running clock…

2 Rounds:
50 Cal Assault Bike
50 Pull-Ups
immediately into:
2 Rounds:
50 Wall Balls 30/20
50 Snatches 95/65
immediately into:
2 Rounds:
50 Burpees
50 Overhead Squats 95/65
immediately into:
50 Curtis P’s 95/65
1 Curtis P’s= 1 Power Clean + 1 Lunge On Each Leg + 1 Push Press.
*Cause a lot of you are going to wonder where “Curtis P” came from this complex is originally from a SEALFit WOD from a few years back. That’s all I know, the rest is a mystery.

Cool Down:

Walk 400m. Use the barbell to roll out your quads and thighs.  1 min each position on each leg.

 

 

Sweat:

A.) 30 Rounds For Time:
7 Wall Balls 20/14lb
5 Pull-Ups
3 Devil Press 35/25s
Been wanting to make something like this for a while. “Holleyman” style, but with a “Sweat” class flair 🙂

Make it nasty option:
30/20lb ball and 45/30lb DBs

This is all you’re doing today, so go hard!
HIBB:

A.) Every 4 min for 5 Rounds:
20/15 Assault Bike
10 Single Arm Push Press on each arm (20 total)
*You can build a little here but try and start with something heavy and hard right away.

-Rest as Needed-

B.) 100 Barbell Push Press
*use 60% of your 1 RM Strict Press
*5 Burpees every time you break

C.) Optional but awesome
3 Sets
15-20 DB Front Raise
immediately into
15-20 DB Lateral Raise
*Use a weight you will max out for those 15-20 reps

 

CrossFit & Strong Fri Sept 13th 2019


Last day to register is Tuesday! Click the photo to register your team! Taco party after don’t miss it!

CrossFit:

A.) 5 Rounds:
1min. of Power Cleans
1min. of Rest
1min. of Rowing or Biking for MAX Cals
1min. of Rest
1min. of Bench Press
1min. of Rest
1min. of Double Under’s
1min. of Rest
Round 1 is 50%
Round 2 is 60%
Round 3 is 65%
Round 4 is 70%
Round 5 is 75%

*These are kind of a guideline of where I’d like you to be based off of your 1RM. These don’t work for everyone, so just be aware that I’d like you to start light, get your reps in, and then be slowly building to less reps and get some strength in. You last set should only be like 2-3 reps of Cleans and Bench. Your first set should be like 15-20 reps.

A good double unders score is 60-75 in a minute

A good rowing/biking score would be 20+ for men and 15+ for the ladies.

Cool Down:

Run 200 m Walk 100m then…

2 min each side
1 min each side

Strong:

Friday 9/13
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

***Implementing the 20-15-10+ Method as described at top of “upper body hypertrophy” day for PARTS A and B ONLY today. Because Leg work is significantly more taxing, especially at higher reps,
there will be slightly less volume in the programming today

A. Alternate Movements, Resting 1-2 min between sets of each
Front Squats
Weighted Hip Extensions

B. Alternate Movements:
This sequence is going to be very difficult. Keep weights light, and don’t stress the exact rep/tempo speed as used for the isolation or upper body movements. Just focus on slower and controlled rep speed at the lighter sets and slightly heavier weight with faster movement on the 10+ sets (Advice: use BW only for the first set of Split Squats)

Single Leg DB RDL (RIGHT)
Rest 1 min
Rear-Foot Elevated Split Squat (RIGHT)
Rest 2 min
Single Leg DB RDL (LEFT)
Rest 1 min
Rear-Foot Elevated Split Squat (LEFT)
Rest 2 min

C. AMRAP 2 min (Rest 3 min) x 2 sets:
Row 20/15 Cals (male/female)
Max Reps of DB Reverse Lunges (alternating legs)
Choose a weight that allows you to stay UNBROKEN until time expires

D. Superset x 2 sets each:
10-12 Reps Decline Leg Raises
10-12 GHD or Decline Sit-ups
Rest 1-2 min

E. Time Permitting:
Single Leg Standing Calf Raises – Reps 15-12-9 (increasing per leg)
Stand on a stair ledge or bumper plate to add the “stretch” phase of the movement
Rest as needed after completing both legs for the designated reps
Add load by holding a DB in the hand of the working leg

CrossFit & Sweat WODs Thursday Sept 12th 2019


Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.
We need Scaled teams! Click the photo to register your team! Taco party after don’t miss it!

CrossFit:

A.) Back Rack Lunge & RDL Superset 
Lunge 8 Reps on each leg. Put your front foot on a 45lb. plate for a slight deficit.
SUPERSET with;
Single Leg RDL 8 Reps on each leg
*Rest 2min. and start back at the top.
*20min. Window. Shoot for 4-5 Sets. Build in weight as much as possible with solid form on each.

B.) 14min. AMRAP:
10 Cal Assault Bike or Row or 100m Run
10 Toes To Bar
8 Deadlifts

*Rounds 1-2 is 185/135
*Rounds 3-4 is 225/155
*Rounds 5-6 is 275/185
*Rounds 7-8 is 315/205
You increase weight every 2 rounds. Scaled is just lighter #s. Choose something that you do not have to break until maybe round 5.

If for any reason you finish round 8, you may stay at that weight or increase more if you can.

 

Cool Down:

Jog 400m Then spend 1 min on each stretch per leg:

 

Sweat:

A.) 20 min. AMRAP:
10 Cal Bike
8 Front Rack Lunges (75/55lb.)
10 Cal Row
8 Front Squats (75/55lb.)
*add 2 reps every round on barbell movements only

3 min. rest.

B.) 15 min. to finish…
12–11-10-9-8-7-6-5-4-3-2-1
American Kettlebell Swings
Burpees
We did part 2 in CrossFit last week, so if you did that for any reason, switch the movements up to something you haven’t done yet, please.

 

CrossFit & Strong WODs Wed Sept 11th 2019


We need Scaled teams! Click the photo to register your team! Taco party after don’t miss it!
Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.

CrossFit:

A.) Push Press (Week 1 of 4 ) Superset w/ Bent Over Rows & Double Unders
After a few warm up sets complete:

Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set.

**SUPERSET with;
6-8 HEAVY DB Bent Over Rows (ea. arm)
immediately into;
50 Double Unders

B.) The Meat Man 10 min. AMRAP:
60 air squats
50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95
Can you get back to the air squats!?

ADV 185/135 Jerks

C.) Accessory Work
This is something I would like you to do today AT SOME POINT. In the spirit of 9/11, I would like you ALL to do 9 minutes and 11 seconds of one movement of your choice.

Burpees are the easiest for everyone to do anywhere at anytime, Step Ups in a weighted vest is fitting as well.  But some of you advanced athletes might want to do something like muscle ups for 9min. and 11sec.  Whatever you want, but it must be 1 movement for the entire duration. Tag us on IG at: @crossfitpacificbeach and we would love to repost and help spread positive energy on this day.

P.S. Make a friend do it with you! In the gym, in your apartment, on the beach, ANYWHERE! #merica
Cool Down:

Easy Assault Bike 2 min then move through these stretches spending 20-30 sec on each one.

Strong:

Wednesday 9/11
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
On “Hypertrophy” days this week (for both upper and lower body) we will be implementing a protocol I am calling the “20-15-10+” Method, and here’s how it works:
-First set of 20 is super light. Slow tempo of movement, pause at contraction of every rep
Next set of 15 reps is slightly heavier. Still controlled movement and short pause at contraction
Final set is heavier to FAILURE (goal: 10+ reps). Faster reps, just getting work done (no squeezing etc…)

A. Alternate Movements, Resting 1-2 min between sets of each
Incline DB Bench
DB Seal Rows (incline)

B. Alternate Movements, Resting 1-2 min between sets of each
Seated DB Overhead Press
Strict Pull-ups (see note below)

***Note that EVERYONE should use assistance for the 20 and 15-rep set. There is nobody that can do 20 Pull-ups unbroken at 30X2 tempo… so save the “unassisted” set for the 10+ if you are capable. For the “assistance” you should perform either:
Rack Pull-ups
Band-Assisted Pull-ups

C. Alternate Movements, Resting 1-2 min between sets of each
DB PJR Pullovers
DB Lateral Raises

D. Alternate Movements, Resting 1-2 min between sets of each
Standing DB Hammer Curls (both arms simultaneously)
Decline EZ or Barbell Tricep Extensions

CrossFit & Sweat Tuesday Sept 10th 2019


Click the photo to register your team! Taco party after don’t miss it!
Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.

CrossFit:

A.) EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @50%

immediately into;

B.) EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @50%

Rest 5min. (Change your weights and keep some others close by in case you want to jump more)

C.) EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @60-65%

immediately into;

D.) EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @60-65%

*For RX you must finish all of the reps. I want the first section to be challenging but not terribly hard. Save that for the second round of EMOMs. You may also build at any time, but you are going to have to move fast to make that happen. I recommend trying to stick to the same weights. Score is your heaviest snatch and clean set combined.

 

Cool Down:

Row 500m nice and easy

2 min per side banded Lat. stretch (see picture)

 

Sweat:

A.) 20min. to finish…
50 Push Press 75/55lb. bar
40 Box Jumps 24/20
30 Alt. DB Snatches 45/30lb.
200m Run
10 Wall Climbs
200m Run
30 Alt. DB Snatches 45/30lb.
40 Box Jumps 24/20
50 Push Press 75/55

Rest 5min.

B.) 2 Rounds:
1min. Plank (with weight if possible)
1min. Russian Twist (bodyweight)
1min. Plank
1min. Bicycle Abs
1min. Rest
Ideally I don’t want anyone to actually finish part 1, but get really close. If you know you can finish then beef it up a little. (Heavier presses, higher box jumps, or heavier db snatch.)

 

CrossFit & Strong Mon Sept 9th 2019


Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.
Click the photo to register your team! Taco party after don’t miss it!

 

CrossFit:

A.) Back Squat (Week 1 of 4) Superset with planks
After a few warm up sets complete:

Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set.

*Your 85% set should 5-7 reps and then you should get another 5-7 on the burnout set. Score is the 85% set. Burnout is for sex appeal and leg endurance.

**SUPERSET with weighted 1min. Planks. 45/25lb. or more plate on your back.

B.) EMOM x 15min.
min. 1) 15/12 Cal Row or Bike or 200m Run
min. 2) 20 Wall Balls 20/14
min. 3) Max Russian KB Swings 70/53
*Score is KB Swings only
*RX+ is 88/70lb KB! Good day to try something heavier than usual, but make sure you’re getting at least 15 reps a pop or it’s too heavy.
*If you move quick, this is a lot harder than it looks 😉

 

Strong:

Monday 9/9
Lower Body Strength
Part A and B repeat week to week. Track these metrics.

***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.
A. Deadlift
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5

B. Back Squat – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week

C. Box Jumps from Seated (explosive work)
5 sets of 3 reps, increasing HEIGHT OF BOX each set

D. Front-Rack Box Step-up

3 sets of 7 reps PER LEG (increasing weight each set)
Complete all reps one leg, then switch
Setup box height so that thigh is parallel to ground when foot is planted on top of box

E. AMRAP 6 min for QUALITY movement:
Hang Power Clean x Reps 3-6-9-12-15 (increasing reps each round)
10 GHD or Decline Sit-ups after each set

 

CrossFit & Sweat Sat Sept 7th 2019


Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.

CrossFit:

Fight Gone Bad Style Team WOD

3 Rounds:
2 minutes of Snatch (95/65 lb)
2 minutes of Box Jumps (30/24″)
2 minutes of Rowing for Max Cals
2 minutes of Push-Ups or HSPU’s
2 minutes of SDHP’s (95/6
1 minute Rest
Only 1 person works a time and you are trying to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. Keep score today as I am really interested in these scores 🙂 Can any team get 1000 reps!? A solid traditional FGB score solo is 500 for reference.

Cool Down:

500m Row Easy pace

Use KB to roll out calves and Achilles tendon 2 min each leg

 

Sweat:

EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 Front Squats 75/55lb. Bar
Min 3: 12 Burpees
Min 4: 15/12 Cal Bike
Min 5: 15 SDHP’s 75/55lb. Bar
Min 6: 60 Double Unders
Min 7: Rest
Good Ole Fashion Sweat “OG’ workout. Elegantly more brutal than it appears 😉

 

CrossFit & Strong Fri Sept 6th 2019


Click the photo to register your team! Taco party after don’t miss it!
Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.

CrossFit:

A.) 20min. Window:
6-8 Push Press (Heavy as possible)
15 Toes-To-Bar
15/12 Cal Assault Bike or Row or 300m Run
Rest 90sec.
*Should be getting 5 sets or more. Depends on how fast you finish the pieces. Record your heaviest weight lifted for the Push Press and 6 or 8 reps acheived. Hit that cardio hard (80-90% effort). Rest and repeat. You may climb in weight a little or keep the same weight the whole time. YOU are the main factor of how hard you make this today. Regardless it’s been a hard week and we need a different stimuli.

B.) 12min. to finish…
100 One Arm Devil Press 50/35lb. DB
Only need 1 DB in your hand. Do your burpee with the 1 DB still in your hand, pop up, drive the DB in your hips, and snatch it overhead. Like a regular Devil Press, but it’s with 1 DB.

Cool Down:

Stretch it out! Hold each for 15-20 sec or for 5 big breaths each.

Strong:

Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.

A. Alternate Movements
Rest as needed between sets of each to ensure loading and quality movement
As usual, remember to begin the cycle with weights that are about RPE 7 and leave room for improvement week to week
Bench Press
Ramp-up sets as needed, then 2 x 4-6 for work sets
Ring Pullups (scale as “Rack Pull-ups”)
Ramp-up sets as needed, then 2 x 4-6 for work sets

B. Strict BB OHP
Ramp-up sets as needed, then work sets of 3×3 @ the SAME WEIGHT
increase weight following week when you make all 3×3 with same loading
***Fractional plates will be key to continue progress.

C. Kroc Row
https://www.youtube.com/watch?v=DcAS_qBhEbw
Work QUICKLY (low volume of build-up sets) to heavy 8-10 reps per arm

D. Parallete or Kettlebell Handle Push-ups
Two sets of MAX REPS @ 31X1 tempo (Rest 2-3 min between sets)
***The goal is to complete 8-12 Reps as a “max set” so you should add difficulty (if needed) by elevating feet and/or wearing a weight vest.
***As usual, scale by elevating the hands to make an easier angle of push
***Note that 31X1 = 3-sec descent, 1-sec pause at bottom, EXPLODE UP, 1-sec pause at top

E. 12 Rounds (6 min cap):
1 Heavy DB Snatch (right)
1 Burpee
1 Heavy DB Snatch (left)
1 Burpee

CrossFit & Sweat Thurs Sept 5th 2019


Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.
Click the photo to register your team! Taco party after don’t miss it!

CrossFit:

A.) Helen (0-15min)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Going to bang out some Classic Benchmarks today! Get ready to have some fun, go hard, and rest hard… This is going to be a day to remember 🙂

B.) Karen (15-25min)
For Time:
150 Wall-Ball Shots, 20# / 14#

C.) Annie (25-35min)
50-40-30-20-10
Double-unders
Sit-ups

*It’s ok if you can’t finish the all of the WODs in the allowed time! Being cut off will just be your scaled option for the day. If you know for sure you can not compete the numbers in the allowed time, trim the #s down a little right off the bat. The main goal is to have at least 3min. rest between sections.

Cool Down:

400m walk *During your walk do 10 of each: leg swings, quad pulls, knee pulls, toe touches, samson stretch, arm circles forward and back, arm swings.

Couch Stretch: use an ab mat under your knee, and the wall for your back leg. Your knee should be as close to the wall as possible, your front foot positioned in front of your knee and your core tight. Breathe!

2 min Couch stretch one each leg

 

Sweat:

*7 min to complete each section whatever time you have left in your 7 min is your rest.

A.) (0-7min) 3 Rounds
7 Bench 95/65
7 Toes to Bar
7 Box Jumps

B.) (7-14min) 3 Rounds
7 Thrusters 95/65
7 Pull-ups
7 Burpees

C.) (14-21min) 3 Rounds:
7 Bench
7 Toes to Bar
7 Box Jumps

D.) (21-28min) 3 Rounds
7 Thrusters
7 Pull-ups
7 Burpees

E.) (28-35min) 3 Rounds
7 Bench Press
7 Toes to Bar
7 Box Jumps
*no rest between sections

CrossFit & Strong Wed Sept 4th 2019


TONIGHT! Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.
Click the photo to register your team! Taco party after don’t miss it!
Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.

CrossFit:

A.) (0-5min.)
Row 1,000m or Run 800m or 1.4 Mile Bike

B.) (5-17min.)
Work Up to a 1 rep max Power Clean and Jerk

C.) (17-22min.)
Assault Bike 1 mile or Run 800m or 1.4 Mile Bike
*choose a different cardio than the first one you did

D.) (22-35min.) AMRAP:
21-15-9
Deadlifts 225/155
Handstand Push-Ups
… After you finish all 45 reps, go to 275/185
…If you think you may finish both of those in less than 13min. then do strict HSPUs. If you still finish that, you can put your time with your weight from the power clean as your score.

Cool Down: (on your own after class)

200m Jog followed by 200m walk
LAX Ball lower back each side 1 min click for video skip to 1:06

LAX Ball each shoulder 1 min click for video, skip to :40 sec

Strong:

Wednesday 9/4
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

***Similar structure as on UPPER HYPERTROPHY DAY (from last Friday) but with slightly less volume since your legs wouldn’t function properly if we did the same amount of volume. Keep weights lighter than you think throughout!

A. Superset x 4 Rounds (Same weight across all sets)
Goblet Squats (no pause at top) x 10-12 reps
Box Step-ups x 10-12 reps (alternating legs) *DB held in each hand as needed
Rest 1-2 min

B. Superset x 4 Rounds (Same weight across all sets)
DB RDL (Front toes elevated 2’’) x 10-12 reps
Banded Hamstring Curls x 15-20 Reps
Rest 1-2 min

C. Giant Set x 4 Rounds (Same weight across all sets)
Barbell Hip Thrust x 10-12 reps
GHR x 6-10 Reps OR Weighted Hip Extensions x 10-12 Reps
DB Walking Lunge x 12-16 steps (6-8 reps per leg)
Rest 1-2 min

D. Optional (only complete if you feel like you NEED more. This is not necessarily part of the program for the day, but I know some people love the breathing)

3 Rounds:

200m Run
15 DB/KB Deadlifts (one per hand)
5 High Box Jumps