CrossFit, Sweat & HIBB WODs Sat Nov 16th 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 will be running for 24 hours starting this evening 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 WOD Teams of 2 only 1 works at a time:

A.) (0-15min.)
2000m Row (250m intervals) or Assault Bike 2 Miles or 1 mile Run (200m intervals)
Immediately into;
Snatch Ladder
10 Snatches @50% effort
10 Snatches @60% effort
10 Snatches @70% effort
Max @80% effort

Rest 5min.

B.) (20-35min. )
2000m Row (250m intervals) or Assault Bike 2 Miles or 1 mile Run (200m intervals)
Immediately into;
Clean and Jerk Ladder
(Same style and %’s)
*Change up your cardio

Cool Down:

2 min of easy cardio then

2 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.

 

Sweat:

A.) 20min. to finish….
600m Row
50 American KB Swings 53/35lb.
40 Box Jumps 24/12″
30 Push-Ups
20 SDHP’s 95/65lb.
30 Push-Ups
40 Box Jumps 24/12″
50 American KB Swings 53/35lb.
600m Row

B.) (25-30min.)
5 Rounds:
20sec. of Plate Sit-Ups
10sec. of Rest
20sec. of Flutter Kicks
10sec. of Rest

C.) (31-36min.)
Max DB Snatch 50/35lb.
Not much time between section 2 and section 3, so be sure to have that Slam Ball ready to go!

HIBB WOD:

A.) 5 sets
1 min Max Push Press with 50% of your 1 RM
immediately into:
1 min Max Upright Rows (kind of like a hang SDHP. So you can use a bit of hip drive to help you out as well. Use a weight you can get 15-20 reps with.
Rest 2 min

B.) For Time:
10-9-8-7-6-5-4-3-2-1
Devils Press 45/30
200m Run

C.) 3 Sets
15 Reps DB Lateral Raise

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 & 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