WODs Wed June 12th 2019 CrossFit, Strong & Sweat


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
Click the photo register your team!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

CrossFit:

Eight Two Much (Time)
For Time:
1,200 meter Run
63 American KB Swings (53/35lb)
36 Push Jerks 135/95
800 meters Run
42 American KB Swings (53/35lb)
24 Push Jerks 135/95
400 meters Run
21 American KB Swings (53/35lb)
12 Push Jerks 135/95

Time Cap: 35 minutes

ADV is a 70/53lb Kettlebell

ADV+ Option: 70/53lb Kettlebell and 155/105 Jerks on the set of 24 and 185/125 Jerks on the set of 12.

Fun cardio set for the week. Pyramid double Helen style! Also, the name.. Did you laugh?

Strong:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)

A. 6 Rounds

Everything Unbroken – Rest as needed

10 Thrusters
10 Dips (scale with band or das Bench Dips or Diamond Pushups)

Rest 5-10 min

B. AMRAP 2 min (Rest 3 min) x 3 sets:

20 Wall-Balls
Max Burpee Toes to Bar in remaining time

Rest 5-10 min

C. For Time – 15 Reps of Devils Press with a challenging weight
https://www.youtube.com/watch?v=zOYXFFXAx24

Sweat:

Pumpin Cardio Day 🙂

35 min EMOM:
Min 1: 12/9 Cal Assault Bike
Min 2: Max Barbell Bicep Curls 45/35
Min 3: 12/9 Cal Row
Min 4: Max DB Skull Crushers 25/15s+
Min 5: 200m Run
Min 6: Max Barbell Sit-Ups 45/35
Min 7: 50 Double Unders

RX+ this at 15/12 Cals for everything!

*Also, keep good controlled movement on the arm stuff. Time under tension is key, not the reps.

*Barbell Sit-Ups are my favorite and hardest option, but Plate Sit-Ups are fine as well if you want to switch that up.

CrossFit WOD Tuesday June 11th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.

 

 

 

CrossFit:

Every 5min. x 6 rounds:
3 Power Cleans (Climbing)
3 Bench Press (Climbing)
500m Row (90%+ effort) or 400m Run or 0.7 Mile Bike

Score is weight of your max Power Clean and bench press combined. Try and really smash that cardio or it’s going to feel like a really long rest break. Start at about 70% effort and build. DO NOT start super light.
B.) For Time and Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
*It’s ok if you go over class time, just stay out of the way. Also, if you need to scale, try one of these options:
1.) kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable #
3.) Advanced option. Try a vest or a HSPU deficit.

Mon June 10th 2019 CrossFit, Strong & Sweat WODs


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens TODAY June 10th, click the photo to register!

 

CrossFit:

A.) Front Squat (Week 4 of 4) Superset:
Recovery Week.
After a Few Warm-Ups sets:
40% x 5
50% x 5
60% x 5
*5 second eccentric count on each rep. Have a partner count.

*SUPERSET with/

8 Lateral Barbell Lunges
*Left + Right = 1 rep
*Be sure to come up to a full stand at the end of each rep

B.) 3 Rounds:
1min. of Max Front Rack Lunges 95/65lb
1min. Rest
1min. of Wall Balls 20/14lb.
1min. Rest
1min. of Max Cal Assault Bike or Row or 200m Run
1min. Rest

Serious Leg and Booty Day today. We building cakes out here 😉

Strong:

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)

Note: Part B is the NORMAL Part A programming. The “Part A” for today is meant to be a warmup for the low back and to instill some explosive work to prime the CNS for the heavier Deadlift work in Part B

A. Power Cleans (drop from the top, full reset each rep)

Reps 4-4-3-3-2-2-1

Increasing weight each set from 50% max to 80% max over the course of 7 sets

B. Alternate movements Building to TEST MAX for each

Testing 1-RM Deadlift is not necessarily smart. The impetus falls on you, the athlete, to be extremely prudent. Make sure that you DO NOT sacrifice proper positioning for loading. Make sure the back/lumbar stays completely flat and “taught” the entire time. Make sure the legs are pushing through the ground to ascend the load, versus pulling with the back. Always lead with the chest

“Stop” Deadlifts

Rest 2-3 min

Chin-ups (supinated, palms facing) – ADVANCED athletes test 1-RM “Chest to Bar”

Rest 2-3 min

C. Chest-Supported DB Rows

Build to heaviest set of 10 reps (both arms simultaneously)

https://www.youtube.com/watch?v=Jh8uk8YRcsA

D. Banded Good Mornings – 50 Reps

Pretty light resistance band. Something you can knock out in 2 quick sets of 25

https://www.youtube.com/watch?v=53VJa051bg0

Sweat:

15 min to get as far as possible…
3-6-9-12-15….
DB Squat Clean thruster 35/20s
*10 Burpees over DBs after each set

Rest 3 min

15 min to get as far as possible…
3-6-9-12-15…
Devil Press 35/20s
10 Wall Balls 20/14lb. after each set

Rest 3 min

400m Single Arm KB Farmer Carry 53/35lb.
*don’t switch arms till you’ve done 200m

Saturday June 8th 2019 CrossFit, Sweat and HIBB Workouts


Click the photo to see the coolest promo video ever!  It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.

CrossFit:

35min. running clock…
2 Rounds:
Row 1000m (250m intervals)
50 Push Jerks 135/95
30 Burpees
immediately into;
AMRAP in remaining time…
Row 1000m (250m intervals)
50 Deadlifts 225/155
30 HSPU’s
*Round 2: 50 Deadlifts 275/185
*Round 2: 50 Deadlifts 315/205

Optional:
*Round 2 On Push Jerks: 50 Push Jerks 155/105

Sweat:

35min. to Finish…
40 SDHP’s 95/65lb
400m Run
40 Push Press 95/65lb.
400m Run
40 Front Squat 95/65lbs.
400m Run
40 Hand Release Push-Ups
400m Run
40 Pull-Ups
400m Run
40 Thrusters 95/65lb bar
400m Run

A little harder format then usual with the bar, but you can scale all of this to a 70/53lb KB for the SDHP’s and 45/30lb DBs for everything else if you like!

HIBB:

A.) EMOM for 10 min (both in the same minute)
3 Power Cleans (touch and go as heavy as possible 225/135?)
10 GHD Sit Ups
*This should be really hard if you go heavy enough, keep your equipment close by.

Rest 5-10 min

B.) 4 Rounds
6-8 Barbell Bench Press (heavy as possible)
immediately into:
1 min max kipping pull ups
Rest 2 min after each round

Rest 5 min

C.) 3 Rounds
8-10 Incline DB Bench Press (heavy as possible)
immediately into:
1 min max reps Russian Twists with 5 lb plate
Rest 2 min.

 

Friday June 7th 2019 CrossFit, Strong & Sweat WODs


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.

CrossFit:

A.) Back Squat (7 x 3)
28min. EMOM:
Min. 1) 3 Back Squats (Heavy as possible)
Min. 2) Pulling of Choice
Min. 3) 15/12 Cal Assault Bike or Row or 200m Run
Min. 4) 15 American KB Swings 70/53

Pulling options:
1.) 15 Pull-Ups
2.) 5 Weighted Pull-Ups
3.) 3-5 Unbroken Muscle Ups
4.) 10 Rope Pull Ups (drape the rope over the pull up bar, one hand high, one hand low and pull up 😉

* You can climb a little on the back squat, but ideally the same weight the whole time.

Strong:

Upper Body (Push Dominant + Core)

A. Bench Press – Test 1-RM

B. One-Arm DB Overhead Press – Build to heaviest set of 5 reps PER ARM

C. Barbell “Floor Press” – Reps 10-8-6 (increasing weight)
https://www.youtube.com/watch?v=Rw48pWMs76o

D. One-Arm Overhead Tricep Extensions
https://www.youtube.com/watch?v=jTQWYdWLvys
3 sets of 8-12 Reps PER ARM
First 2 sets towards top of rep range, shy of failure
Last set towards bottom of rep range, heavy as possible

E. AMRAP 6 min:

Push-ups Reps 5-10-15-20-25 etc…
10 GHD or Decline Sit-ups after each set of Push-ups

Sweat:

A.) 3 Rounds:
1min. of max reps: Plate Overhead Lunges 45/25lb.
1min. of max reps: Box Jumps 20″
1min. of max reps: Russian KB Swings 70/53lb
1min. of max reps: Glute Bridges with a DB
1min. of max reps: DB Box Step Overs 20″
1min. of max reps: Burpees over KB
1min. REST

Rest 5min.

B.) Not For Time:
50 KB Turkish Get-Ups
*Switch Arms Every 5 reps
** Pick a weight that will take you about 10min. to finish

*If space allows, you may use a barbell for the glute bridges. Also, use a box or rogue brick to prop your back on. Hip Bridge or Hip Thrust = Same Thing 😉

CrossFit and Sweat WODs Thursday June 6th 2019


 

YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.

CrossFit:

A.) 20min. of Snatching:
Work up to a heavy complex:
2 Hang High Pulls
2 Hang Power Snatch
Drop the bar…
2 High Pulls from the floor
2 Power Snatch from the floor

* This should help your technique a lot today. We rarely just lift for 20min, so take advantage of learning some new cues today. On the high Pulls, be sure to keep that bar CLOSE to your body, get some good hip contact, and keep your elbows high and outside as you outline your body. Do not drop under the bar. Do not jump. Get high on your toes and just concentrate on pulling. You can concentrate on jumping a little more on the actual snatches right after. Keep your eyes FORWARD and try not to whip your head.

B.)  12min. AMRAP:
10 Toes-To-Bar
5 Devil Press 45/30s
At the 6min. mark switch to;
10 Wall Balls 20/14lb.
3 Devil Press 45/30s

RX+ is 50/35s

 

Sweat:

A.) 15min. AMRAP:
DB Bench Press to failure (45/25s)
immediately into;
Double DB Bent Over Rows to failure (45/25s)
immediately into;
200m Run

Rest 3min.

15min. EMOM:
Min. 1) 15 Plate Sit-Ups 35/25lb
Min. 2) 15 Push-Ups
Min. 3) 12/9 Cal Bike or Row
*May be able to add a few reps to #2

Rest 2min.

100 DB Russian Twists For Time 25/15lb DB
*Left+Right = 1 rep

Wed May 5th 2019 CrossFit, Strong & Sweat WODs


Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CFPB”
YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.

 

CrossFit:

35min. to finish…

Run 1 Mile

Immediately into;
5 Rounds:
10 Power Cleans 135/95
10 Bench Press 135/75

Row 2,000m

Immediately into;
5 Rounds:
10 Deadlifts 225/155
10 Bench Press 135/75

RX+ is…

185/100lb Bench and 185/135 Power Cleans for 5 reps each.

Then;

275/185 deadlifts and 185/100 bench for 5 reps again.

*For the Row/Run portion have half the class start on the run and half on the row so that people aren’t waiting for rowers forever.

Strong:

Lower Body

A. Back Squats – Test 1-RM

B. Single Leg DB RDL (one DB in each hand)
Focus on sending the back leg STRAIGHT back creating horizontal alignment of hips
Reps 15-12-9 (increasing weight, PER LEG)
Rest 1-2 min between legs and between sets as needed to ensure quality movement

C. Superset Movements x 2 sets each:
Note that the 15-rep Squat weight should be plus or minus 35-40% of established Max Weight
Scale Pistol Squats by doing “Jumping Lunges”

Back Squats x 15 reps (no pause/rest during reps)
Pistol Squats (alternating legs) x AMRAP 45 seconds
Rest 2-3 min

D. One Round QUICKLY but with QUALITY

25 Heavy Russian KBS
20 Front-Rack Walking Lunges
15 Cal Assault Bike OR Run 400m
10 Burpee Box Step-ups (with DB’s, alternating legs)

Sweat:

10 min to finish…
10-20-30-40
Front Rack DB Step Ups 35/20s+
20-40-60-80
Double Unders

Rest 3min.

10 min to finish…
75 KB Squat Cleans 53/35lb.
*5 burpees every min on the min
**start with burpees

Rest 3min.

10 min amrap:
10 Lateral Barbell Lunges 45/35lb
1 min plank
15 “A” squats
1 min plank

CrossFit WOD Tuesday June 4th 2019


Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CFPB”

 

 

 

 

 

 

 

 

 

CLICK the photo to see a RAD promo video!  YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.

 

CrossFit:

A.) 30min. Running Clock…
5 Push Jerks (Climbing but unbroken)
10 Chin-ups (underhand grip)
50 Double Unders
Rest 60sec. Between SetsAgain, you can climb as much as you want, but it must be unbroken.

RX+ Pulling options:
1.) 10 Strict Chin-UPs
2.) 3-5 Muscle Ups (must be unbroken)

B.) If you have time, complete this on your own time open gym style:

3 Sets:
1min. of lateral Db raises
1min. of sit-ups
1min. of front Db Raises
1min. of rest

* pick a weight that you get between 12 to 15 reps with

WODs Mon June 3rd 2019: CrossFit, Strong & Sweat


Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CFPB”

 

 

 

 

 

 

 

 

YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.

CrossFit:

A.) Front Squat (Week 3 of 4)
Few Warm-Ups sets
then;
75% x 5
85% x 3
Shoot for new 1RM (2 tries max)*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 45/30lb + DB.

Or

1min. Of weighted planks 45/25lb plate

B.) 18min. AMRAP:
8 Cal Assault Bike or Row or 100m Sprint
8 TTB
10 Alt. DB Lunges 50/35s
* At minute 9 switch to 10 Close stance DB or KB Goblet squats (holding 1 DB vertically and your feet as close together as possible) 70/50lb.

Strong:

Upper Body (Full Upper, Pull Dominant)

The next FIVE TRAINING DAYS will be “TESTING” for the cycle of STRONG program

For all movements being tested, it’s best to avoid as much unnecessary fatigue as possible when building up to “test weight”

Therefore, After 75% max, all progressive sets should just be a SINGLE rep

75% x 1-2 reps
80-85% x 1 rep
90-95% x 1 rep
102-103% x 1 rep = New PR
Continue adding weight if you make the 102-103% weight!

All lifts have a 2-Miss Rule

Note: Part B is the NORMAL Part A programming. The “Part A” for today is meant to be a warmup for the Pulling Muscles and Shoulder Girdle and to instill some explosive work to prime the CNS for the heavier weights in Part B

A. Power Snatch

4 Reps EMOM x 4 min @ approx 65%
Rest 1 min
3 Reps EMOM x 4 min @ approx 70%
Rest 1 min
2 Reps EMOM x 4 min @ approx 75%
Rest 1 min
1 Rep EMOM x 4 min @ approx 80%B. Alternate Movements x 4 Sets Each:

One-Arm DB Rows (knee on bench) – Reps 12-9-6-6 (increasing weight EACH SET)
Rest 2-3 min after both arms
Dips – Reps 9-7-5-3 (increasing difficulty EACH SET)
Rest 2-3 minC. Superset Movements x 3 sets each:
For Inverted Rows, elevate feet for added difficulty. If still need a bigger challenge, hold the contraction at “chest to bar” position for 1-2 seconds on each rep. The goal is 12-15 reps per set

Incline DB Bench Press x Reps 15-12-9 (increasing)
Inverted Rows x Max Reps Unbroken
Rest 2-3 minD. Superset Movements x 3 Rounds:

Barbell Curls x Reps 15-12-9 (increasing weight)
Row Calories x 25-20-15 (increasing pace)
Rest as needed to ensure increased loading on Bicep Curls sets

Sweat:

Every 3min. X 5 Rounds:
12 Burpees
15 Pull-Ups or ring rows (pick one you can do fast)
Max Barbell OHS in remaining time

Rest 4min.

Every 3min. X 5 Rounds:
150m Run
15 Wall Balls 20/14lb.
Max Front Rack Lunges in remaining time

*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 20-30sec. to recharge. If you can handle no rest though, by all means, HIT IT!

Extra credit if you have time:
100 Ground to Overhead with a plate (45/25)

* move as quick as he can but with good quality + form.

Sat June 1st CrossFit, Sweat & HIBB WODs


Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CFPB”

 

 

 

 

 

YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.

 

 

 

 

CrossFit:

(Teams of 2)

35min. to finish…
3 Rounds:
30 Alt. DB Snatches 50/35lb.
40 Wall Balls (20/14)
30 Burpee Deadlifts 50/35s

70/50 Cal Assault Bike or Row

2 Rounds:
30 Alt. DB Snatches 50/35lb.
40 Wall Balls (20/14)
30 Burpee Deadlifts 50/35s

70/50 Cal Row or Assault Bike (if you Biked for the first one Row this one and vice versa)

1 Round:
30 Alt. DB Snatches 50/35lb.
40 Wall Balls (20/14)
30 Burpee Deadlifts 50/35s

*Bike/Row can be switched out for an 800m Run today (in 200m intervals)ifnecessary.

ADV Option:
20 Alt DB Snatches 70/50lb
and
20 Burpee Deadlifts with 70/50s

Sweat:

4 rounds for time:
30 Push Press 95/65lb
30 Toes-To-Bar
30 Wall Balls 20/14
30 American KB Swings 70/53/35
800m run (200m intervals)Time CAP: 35 Min.

Teams of 2: Split up the work however you want. One person works at a time.

*If you finish early and want to just AMRAP until 35min, go for it.

HIBB:

A.) Every 4 min for 5 Rounds
100 Double Unders
3 Snatches (as heavy as possible) 185/135+?

Rest 5 min.

B.) Every 4 min for 5 Rounds
5 Overhead Squats (Heavy as possible)
immediately into:
8 DB Bent Over Rows on each arm (Heavy as possible) 70/50+