Friday, August 19th 2016
STRENGTH WOD
Hanging Squat Snatch 3/3/3/3/3
Build up in Weight
PARTNER WOD
Partner WOD
10 Hanging Power Snatch
10 Double Unders
8 Min Amrap
**add 10 double unders every round*
Sub 30 singles for every 10 doubles (yes, 3 for 1!)
Score = total double unders
Fitness:75/55
Rx:95/65
Coach’s Tip: The weight on the snatch should be something light you can move fast. Spit the reps however you want but you should be able to do at least a set of five for the earlier rounds. This becomes a jump rope workout very quickly, so use this as practice for your doubles! If you are not proficient in doubles, really try to go for it. We can scale volume (increments of 5) to make it more attainable for the newer double athletes!
Thomas showing nice extension on a heavy clean! This guy is turning into quite the BEAST!
Thursday, August 17th 2016
MEN’S 6-WEEK CHALLENGE
STRENGTH WOD
Front Squat
Work up to a heavy set of 3 reps
WOD
21-15-9
Thursters and Sit Ups
Fitness: 55
RX: 75
COVE WOD
10 Toes to Bar
15 Cal Row
20 Burpees
3 Rounds
(Rest 5 minutes)
5 Toes to Bar
10 Cal Row
15 Rurpees
3 Rounds
Score = Total Time
Coach’s Tip: Be quick in your transition times. Move quickly from the toes-to-bar to the rower and start pulling.
New early bird and regular Dana N. working on cleans in the morning light!
Wednesday, August 17th 2016
WEDNESDAY WINS!
Each Wednesday we like to share a personal victory from one of our members at the gym. With America falling back in love the US Olympic gymnastics team (those guys are jacked!) we want to highlight Joe T. for getting his first muscle up in yesterday’s class.
Joe has been doing CrossFit for two years and the muscle up is the dream movement of many CrossFitters. It’s that high-level gymnastics skill that requires power, control, timing, strength and a level of coordination that is just so amazing. He often would try to do a couple of kips (he has a beautiful kip) and attempt to throw himself over the rings but never could quite make it. He came to us with his frustration and we told him what we tell most of our members when they want to accomplish a new skill. Focus on the fundamentals.
Joe instead of doing swings, kipping, and futilely making attempts he took a step back. He worked on strict strength and technique with drills like L-Sit pull ups and strict close grip deep banded ring pull downs. These drills weren’t fun or sexy but working these fundamentals allowed him to achieve those more complicated skills. He came into the Tuesday class not even thinking about attempting the muscle ups (or he was being coy) but with a gentle push he decided to give it a try. All the work on the fundamentals translated as he effortlessly popped over the rings for his first muscle up. Congratulations to Joe, the world looks kind of amazing from atop the rings.
MEN’S 6-WEEK CHALLENGE
MOBILITY WOD
WOD
COVE STRENGTH WOD
Front Squats
Work up to 80% of 1 RM
Then 3 sets of 4 reps at 80%
If you are unsure of your Front Squat max, go into your Wodify account and look under “My Performance” and under the drop down “Weightlifting”. Then type in “Front Squat” and you’ll see any performance data you have to date. If you have some data, but no 1 Rep Max, Wodify will even project what it could be.
COVE WOD
20 Front squats
15 HSPU
30 KB Swings
15 HSPU
20 Front squats
Fitness: 95/65
Rx: 115/75
RX+:135/95
Coach’s Tip: The weight on the front squat should be something you can move in big sets early on (at least sets of 10). Push yourself with the Handstand Push Ups and and find a scale that is challenging and helps you progress further to getting your first (if you do not have one). If you normally do KB presses, maybe consider pike push ups or wall walks instead! Have fun with it!
Axel rocking some GHDs and checking out the view!
Tuesday, August 16th 2016
STRENGTH WOD
OTMEM for 8 minutes
Choose one from below
7 Pull Ups
7 Chest to Bar
3 Muscle Ups
COVE WOD
7 Hanging Power Cleans
14 Sit Ups
400 M Run
4 Rounds
Fitness: 115/75
RX: 155/105
RX+: 175/115
Coach’s Tip: For the strength, pick a movement you can manage for the seven reps. If you need to scale the pull ups, work on building pull strength with J-Hooks, not bands. It WILL help you get that first pull up! For the METCON, go heavy on the barbell. It is only four reps and you can ‘rest’ during your sit ups before a fast run.
Sean D rocking a LOT of wall balls!
