Daily WOD

SKILL WOD

 

EMOM for 12 Minutes:

Min 1: Banded Pull Aparts

Min 2: Reverse Snow Angels

Min 3: 1 Power Snatch + 1 Hanging Power Snatch

 

P/PP Scales:

Min 3: modify to 5/side DB snatch

 

METCON

 

Track Triplet (2012 Games workout) 

3 Rounds for Time:

8 Power Snatch

7 Bar Muscle ups

Run 400 M

 

Fitness: 95/65

Performance: 115/75

Open: 115/75

P/PP MetCon Scales:

8 Alt DB Snatch (hang or from ground)

7 Elevated Ring Rows (feet on box – keep an eye on coning – can break up as necessary)

2 minute assault bike or row (athlete’s choice)

 

 Coach’s Tip:   Ending the week on a great note in the spirit of the Games.  Some skill work to get the back and shoulders warmed up then a tough metcon with some technical movements.  Use the Skill WOD to nail down your form on the Snatch then let it fly during the metcon.

PARTNER WOD

 

“Partner Kalsu”

For time:

100 Thrusters

Start with 5 burpees, then every minute on the minute thereafter do 5 burpees.

Both partners do the burpees simultaneously. Only one partner does thrusters at a time. Partners can divide up the thrusters however they like

Fitness: 95/65
Performance: 115/75
Open: 135/95

http://www.fitnesshq.com/kalsu-wod/– History of the workout

 

 Coach’s Tip:   A great Partner Hero workout.  Work smart with this one but try to push the pace.  Remember, BOTH partners have to do the burpees each minute.

WOD

 

From 0-12 minutes:

1,000 M Row

Immediately followed by as many rounds and reps as possible of:

10 Ring Dips

10 Box Jumps

10 KB Swings

 

Rest from 12:00-16:00

 

From 16:00-28:00:

Run 800 Meters

Immediately followed by as many rounds and reps as possible of:

10 Dumbbell Cleans

10 Toes to Bar

 

Fitness  35/26

Performance  53/35

Open  70/53

P/PP MetCon Scales

Sub Box dips or Tricep Kick Backs (5 / side)

Sub Step Ups for Box Jumps

Russian Swings (can go heavy)

Modify run distance or sub 4min Assault bike

Sub slam balls for T2B

 

 Coach’s Tip:   A couple sneaky AMRAPs preceded by endurance-style buy-ins.  The buy-ins will get the heart rate pretty high so form for the following movements must be on point in order to keep moving efficiently.

 

Jump rope sweet sixteen style!  

WEDNESDAY WIN! HOLLY P.!

WEDNESDAY WINS: HOLLY P.!

“CrossFit could save the world”

 

Holly P. is not just an amazing all-around athlete and woman, she’s pretty much a coach’s dream personified.  She understands that CrossFit is all about the long game  — that is, living a long, healthy and fulfilled life because of the wonderful things CrossFit can bring to it.

By CrossFit standards, she’s an “OG”, starting her journey in 2012. “I really buy into the CrossFit old school methodology.  Pat Sherwood (he might be my favorite CrossFit OG) said that if you are doing a “deadlift 3-3-3-3-3” correctly, that should be all you need for the day. More isn’t always better because it’s often done with less intensity and you should strive for intensity over volume. He also said his biggest piece of advice as a coach to new athletes is that he wants them to come back the following day. It really speaks to the ‘CrossFit for life’ concept.”

She grew up very active playing sports like gymnastics, softball and field hockey but wasn’t great at any of them.  “I worked hard and never and never was the star player.  It always seemed to take extra work for me.  But I found myself in the position of team captain often because I was always a great cheerleader.”

Yep, that makes total sense to us.  When she’s working, she’s working hard.  But at the same time she’s also supporting everyone around her (yet another reason why the coaches love her and her fellow athletes love being around her). “I’m equally happy when I find success as when someone else does.  I was with Jess when she recently hit a PR – and I was so happy for her! 

 

She also finds inspiration in the ‘Leaderboard’.  “What I love about it is that it’s not always about you. Right now I love the morning classes because I’ve found some great rabbits to chase.  I love Andrea. She does so much work that if I’m even close to her and that’s awesome.  And Jess has an engine that she can go fast, but also heavy.  It’s awesome to be around them.  What people need to realize is that with so many levels of athletes here, someone is likely looking to chase YOU at the Leaderboard.”  That’s a brilliant notion and something we should all think about.  All of us are rabbits and all of us are being chased.

A math teacher, she cherishes her summers.  But not only because of more time off, but it means more time for CrossFit.  “During the school year I do as much of the Cove programming as I can and I come every Saturday. “It’s nice to get IN the gym.  Toes to bar, pull-ups, heavier barbells.  Rowing. All the things I can’t do at home that I love.” Being in class is so motivating.  It just drives you to do more.  The tricky part is that while it can be so good, it can also be dangerous. In the past, if I were last at something I’d hyperventilate.  I would debate going lighter just so I didn’t finish with everyone watching me.   I’d get hit with that negative voice. With time I’m realized that I just need to take a deep breath and remember it’s all about fitness for a lifetime (not a score).  My ego has definitely calmed down so I’m in a better place to know where I can push myself and where I can’t.”

Another CrossFit philosophy is that we should celebrate our strengths, but more importantly, work on our weaknesses.  This concept has been engrained in Holly since WAY before CrossFit entered her life.  “I remembered in field hockey I needed to better at running.  So I’d start adding accessory running to my training to attack the issue.“  She recently re-tested the Open workout 18.2 and crushed it. “I re-did 18.2 because that’s the one where I was the lowest in percentile vs. the other Open workouts (did we mention she’s a math teacher?). The workouts you don’t want to do are exactly the ones you should do. For me, right now, that’s anything with the assault bike. That thing gets me every time!”

Throughout her CrossFit journey, she’s had some major life changes.  She got married, had two beautiful boys (and got her L-1 along the way). “Being pregnant made me really realize that I was on a different path than other athletes.  I coached at a gym throughout my first pregnancy, worked out five to six days a week with high intensity and everyone said ‘Holly, that’s so great! You’re going to have such an easy delivery’.  But actually, it was a terrible delivery.  What I didn’t realize is that by training so much pelvic floor was turned on all the time and was actually making things worse.”

“My kids are only a year apart, so I never really got back to my original level before Grant (her second child).  This postpartum has been so different.  If a workout calls for 50 doubles, sure I could do it.  But I’d pee on the floor.  It’s just not worth it.  I break it up in sets and get the 50 done, but in a way that works for me”.

 

With so many pregnant women at the Cove and our focus on better serving these athletes with P/PP (Pregnant/Postpartum) programming tracks, we love Holly’s perspective on this.  “People will say ‘listen to your body’.  But it’s not your body anymore.  This body is one you don’t know. It just grew a human (or are growing one) and you pushed it out of your body in a place it doesn’t fit. Organs have moved and have changed. They say it’s almost a year to make the baby and a year to recover from it.  It’s just a chapter.  A year is a blip on the radar of your life. Give yourself grace.”

She’s six years into CrossFit and it continues to add value to her life. I think the biggest thing CrossFit gives me an overall healthier mindset.  It gave me a set of goals. There’s always a new movement and always something to get better at.  I feel confident because I feel strong.  And I love what it does for my kids.  Ethan does “jump boxes” at home. He brings out mats for burpees and recently called himself a coach”.  It’s become a family affair.

Her nutrition is better than ever too.  “I try so hard here that I don’t want to sabotage that with eating badly.  Nothing makes me want to eat something more than someone saying no.  Counting macros is great for me because I can have a Rolo or a Reese’s if I plan the day right.  It’s math so I love it!” 

“I also love that my kids get to see me eating the same food they eat. I never want them to say, “Mommy can’t eat that because she’s on a diet.” Instead, we work on moderation and choices. We eat pizza every Friday but pair it with vegetables and refrain from sweets that day. 

This is definitely the best I’ve felt aesthetically in years! I know part of it is consistency in the gym, but I think most of it is using nutrition to complement my workouts. I need energy to keep up with my boys and can’t afford to get hangry so macros has made sure I’m eating enough calories to give me good energy every day and the right types of food to make me feel strong, not slothy.”

But I REALLY love CrossFit because of the methodology behind it. As a math teacher I love that everything is data. Success is in the numbers. The weight is improving. The times get faster. Movement patterns get better and it applies to real life.  I even love the rep scheme 21-15-9 that is core to CrossFit.  It drops by 6 and they are all multiples of three.

I’ll read what Glassman (CrossFit founder) says and think to myself ‘that’s genius’!  I think everyone should do it. I think it could save the world.”

We do too Holly.  Yes, we do!

 

 

STRENGTH

 

In 18 minutes:

Find a heavy set of 2 Deadlifts

THEN

3 sets:

12 Overhead Grip Bent-over Barbell Rows

10 Partner Glute Ham Raises

 

P/PP Strength

5×5 Overhand grip Deadlifts (conventional or sumo) – work up to no more than 70% of 1RM – no dropping from top

THEN
12 OH grip BBRs
10 Good Mornings (can use band, unloaded barbell or light barbell)

 

METCON

 

EMOM for 12 minutes:

Min 1: Farmers Carry (two KBs/DBs in each hand, walking the gym)

Min 2: Max Doubles

Min 3: 15/10 Cals Assault Bike Sprint

P/PP MetCon Scales

Focus on pinning back shoulders during farmers carries – do not let shoulders round forward. Keep ribs stacked over hips.

Sub doubles for rope waves

 

 Coach’s Tip:   Heavy day for Deadlifts!  Your work up to your heavy set of 2 will be quick but be smart with the weight jumps.  As always, form over weight.  For the metcon, we want constant movement with the Farmers Carry…you shouldn’t have to set them down.  You should have at least 20 seconds to get from the bike back to your Farmers Carries.  If not, cut some cals down.

 

Strongman Arthur working on his gymnastics skills!

 

SFH SALE

SFH SALE!

 

As most of you know, in the past we worked with SFH to provide excellent nutritional products to our customers and enjoyed the product and our relationship with them.  Over the last two years, however, they rsed their retail pricing to a level that we no longer felt comfortable passing along to you. Plus with a new crop of amazing supplements on the market, we felt it was time for a change.  You’ve seen that we started  working with Driven Nutrition as they also provide excellent products but at a much more affordable price. So far we have been happy with their protein powders and supplements and we will continue to work with them in the foreseeable future.

We recently got in a big order from them (new Casein protein’s and more post wod)  but we need to clear up some shelf space for their products. We are going to offer all big bags of SFH products with a 35% discount (sorry, this won’t apply to the single serving packets). Again, they make a great product with natural ingredients – and with this discount it’s great deal.  First come first serve!

 

WOD

 

3 rounds:

3 minutes on, 1 minute off-

200 M Run

10 Burpees

Max Squat Cleans

 

Rest 4 minutes

 

3 rounds:

3 minutes on, 1 minute off-

200 M Run

8 Burpees

Max Power Cleans

 

Fitness: 115/75 (75/55)

Performance: 155/105 (115/75)

Open: 185/125 (135/95)

P/PP MetCon Scales

Can sub 200m run for 1 min Assault Bike

Modify burpees w/ mats or box

DB squat cleans OR goblet squats

Then round 2, sub DB power cleans

 

 Coach’s Tip:   There is some great interval work today with some max effort barbell movements each round.  Runs should be able to be kept at a higher pace as you get a minute rest between each round.  This should leave you plenty of time to get through burpees and have time to hit the barbell.

 

No barbell needed to make Brent look fierce…

SFH CLEARANCE SALE

SFH SALE!

 

As most of you know, in the past we worked with SFH to provide excellent nutritional products to our customers and enjoyed the product and our relationship with them.  Over the last two years, however, they rsed their retail pricing to a level that we no longer felt comfortable passing along to you. Plus with a new crop of amazing supplements on the market, we felt it was time for a change.  You’ve seen that we started  working with Driven Nutrition as they also provide excellent products but at a much more affordable price. So far we have been happy with their protein powders and supplements and we will continue to work with them in the foreseeable future.

We recently got in a big order from them (new Casein protein’s and more post wod)  but we need to clear up some shelf space for their products. We are going to offer all big bags of SFH products with a 35% discount (sorry, this won’t apply to the single serving packets). Again, they make a great product with natural ingredients – and with this discount it’s great deal.  First come first serve!

 

GYMNASTICS

 

HSPU

3 sets:

8 Strict HSPU or 12 Strict HSPU from a box

Rest

THEN

3 sets:

3 Negatives (deficit, super slow)

12 Overhead Tricep Extensions

 

Pushup

3 sets:

10 Strict barbell Pushups  (make it a challenging height)

Rest

THEN

3 sets:

5 Negatives (on DBs or Plates, super slow)

12 Overhead Tricep Extensions

 

P/PP HSPU Scales
12 seated DB strict press

3 x 20 second inversion holds

12x OH Tricep Extensions

 

P/PP Push Up Scales

10x inclined push ups (box or barbell – be mindful of coning)

10x DB Floor Press

12x OH Tricep Extensions

 

METCON

 

2 Rounds for Time:

50 Single-arm DB Overhead Walking Lunges (25 L/25R)

40 Sit ups

30 Pull ups

 

*15 min time cap

 

Open: Chest to Bar

P/PP MetCon Scales

Lunges- Can opt for unweighted lunges, but these are great! Shoot for light-moderate weight

Situps- 20 / side WB rotating trunk tosses (https://www.youtube.com/watch?v=wr3CE5ggpvM)

Pullups- 30 Ring Rows

2 Rounds

 

 Coach’s Tip:   More full dynamic movement work for our Gymnastics cycle.  Getting some strength work for our full movement then some accessory work.  Biggest challenge for the metcon will be the pullups.  There is a decent amount of volume at a high intensity.  Take care of those hands!

 

Elizabeth is pure inspiration.

OPEN GYM 9A-NOON

OPEN GYM 9A-NOON!

 

NO YOGA today but come on in and make up a missed WOD, mobilize or just hang out!  We are taking a break from yoga for a few weeks as attendance has been so light due to summer.  Hang tight for future dates.  For those of you looking to workout, avoid the following (Monday’s WOD!)

STRENGTH

8 Strict HSPU or 12 Strict HSPU from a box

Rest

x3

Then

3 Negatives (deficit, super slow)

12 Overhead Tricep Extensions

x3

10 Strict barbell push ups  (make it a challenging height)

Rest

x3

5 Negatives (on DBs or Plates, super slow)

12 Overhead Tricep Extensions

x3

WOD

50 DB Overhead Walking Lunges (20 L/20R)

40 Sit Ups

30 Pull Ups

2 Rounds

Open: Chest to Bar

15 min Time Cap

 

Coach. With shades.

  

 

WOD

 

For time:

50 Goblet Step Ups (DB or KB)

40 Sit Ups

30 Power Cleans

 

40 Goblet Step Ups

30 Sit Ups

20 Power Cleans

 

30 Goblet Step Ups

20 Sit Ups

10 Power Cleans

 

Fitness: 95/65 (115/75) (135/95)

Performance: 135/95 (165/110) (185/125)

Open: 135/95 (165/110) (185/125)

P/PP:

Step-ups- options to use lower box or unweighted

Situps- light & fast Russian swings

Power Cleans- DB cleans

 

 Coach’s Tip:  Longer metcon today with increasing weight on the Power Cleans.  Weight for the Goblet Stepups should be challenging but you should be able to step completely up using your plant leg.

 

Sasquatch.  Oops, typo. Squat snatch.

 

STRENGTH

 

4 sets:

9 Barbell Glute Bridge

6 Bent over Barbell Rows

3 Sumo Deadlifts (50-60% of 1 RM)

 

P/PP:

Glute Bridges- can use barbell or just a plate on lap

Sumo Deadlift- can decrease % and increase reps to 6, OH grip only, no dropping bar at the top

 

PARTNER WOD

 

20 min AMRAP:

200 Run

12/8 Cals Bike

8 Burpees

*One partner completes a round then the next partner goes 

 

P/PP:

Run- 200m light farmers carry, no breaks

Burpees- modified burpee, can be step back or use a box to create incline

 

 Coach’s Tip:  We have some accessory work for our Deadlift cycle to start the day off.  Sumo Deadlifts should be fast but get set up in a proper starting position each rep.  For the metcon we are looking for speed and power output.  You have to get the bike moving fast initially to get those calories rolling.

STRENGTH

 

Take 12 minutes to find a heavy 2 Rep Split Jerk

*take from the rack

 

P/PP:

For 2 rep – balance out sides, so 1 with left leg forward, one with right leg forward. Might feel awkward, but this is a great opportunity to train both sides of the sagittal plane

 

METCON

 

For time:

3 rounds-

15 Barbell Push Jerks

15 Front Squats

1 Rope Climb

1 minute Rest

 

 *Directly into

 

3 rounds-

14 Single Arm DB Push Jerk (7 on each side)

14 DB Goblet Squats

1 Rope Climb

1 Minute Rest

 

*20 min time cap

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

P/PP:

3 rounds:

15 Barbell push jerks from rack

15 front squats from rack

1 rope pull (tie 53# or 70# KB to rope, then in a stable, quarter squat stance, drag kettlebell full length of rig

1 min rest

 

3 rounds:

14 single arm DB push jerks

15 goblet squats (can opt for body weight if necessary)

1 rope pull (tie 53# or 70# KB to rope, then in a stable, quarter squat stance, drag kettlebell full length of rig

 

 Coach’s Tip:   It had been a while since we have done heavy Split Jerks so a great day to work on some technical aspects of this movement.  As always, form over weight.  The rounds for the metcon should be done in big sets (as you have a minute rest in between each round).  Take note that the DB work is also Push Jerks.  Great way to work on some single arm strength and bodily control.

 

Paul K. taking the erg for a spin…