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WORKOUT OF THE DAY

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Tuesday 211005 E4M for 6: DL + C2B

On the 4 minute mark for 6 rounds:
4 Deadlifts (AHAP, for as many rounds as possible, touch and go)
4-8 Strict C2B Pull-ups
Post load and any scaling

Intended Stimulus
Build to a heavy set of 4 during the warm-up.skill work. Then, hold that load for as many of the 6 rounds as you can. Tinkering up and down in load during the 6 rounds is fine, but your aim should be to be done with the big jumps in load before the 6 rounds begin. Those without at least 4 consecutive strict chest to bar pull-ups should go strict chin over bar pull-ups, and those with out at least 4 consecutive strict chin over bar pull-ups should do 5 reps of a full 5 second eccentric lower.

Monday 211004 MB Run + MB Clean

Handstands in the jungle spark Coconut’s intrest

Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!

For time complete:
200m run with medball
40 MB Cleans (20/14#)
200m run with medball
30 MB Cleans
200m run with medball
20 MB Cleans
200m run with medball
10 MB Cleans
200m run with medball
Post finish time and any scaling

Intended Stimulus
The stimulus is simple today, but the MB clean is sneakily complex. Use the warm-up to practice this movement so that your “in WOD” reps are smooth and efficient. Take the MB cleans in manageable unbroken sets. Think steady sets of 20 reps or so. Then, run hard with the medball. You’ll turn right out of the gate, run back to The Hut (feel free to do this whole WOD out front) and get on with another set of MB cleans.

Saturday 211002

Classes this Saturday at 8 AM and 9 AM as usual. Sign up in advance on MindBody and be ready for a fun Saturday work out!

Friday 211001 3 RFT: Burpee, Pull-up, Pistol, Row/Bike

 

3 rounds for time:
21 Burpees
18 Pull-ups
15 Pistol Squats
250m Row or 0.4/0.3mi bike*

*must do each erg at least once
post finish time and any scaling
Time cap: 20 minutes

Intended Stimulus
We have a 15-20 minute time domain here with a 20 minute strict time cap. Scale the 21 burpees to 15 or 18 if they take longer than 90 seconds. The pull-ups should go in 3 sets MAX. The pistols will be a bit of a wild card, but around 90 seconds for the 15 reps is a good target. There are many scaling options for the pistols. You will get exactly what you need and exactly what is appropriate for you. 🙂

Thursday 210930 SLIPS + 4x400m Sprints

Yes, you can do this one on your own at home or a park. No, you will likely not get the same stimulus if (and that’s a big IF) you do this on your own. We all know that when it comes to these tough single modality monostructural days, the community at The Hut gives us the push we need to hit each bout hard. So, here is your “at home Rx”. 1)Register for a class session now. 2) Show up. 3) Get nice and warm with SLIPS and some running drills. 4) Sprint a 400m. 5) Rest 3-4 minutes. 6) Repeat 3 more times. 7) High five your community. 7) Feel great. 🙂

 

Workout of the Day:
10 minutes of SLIPS
-then-
Run 400m for time
-rest as needed-
Run 400m for time
-rest as needed-
Run 400m for time
-rest as needed-
Run 400m for time
post all 4 times and any scaling

Wednesday 210929 Split Jerk 5-5-4-4-3-3-3

For some this is a day to simply practice a new skill, become more comfortable, and get some reps of split jerk. For others, this is a day to test your strength and skill, working to a new 3 rep max. Regardless of what camp you’re in, you’ll get a nice long technique intensive warm-up and skill work before loading up the bar. Work on moving well today. Upright torso in the dip. Weight in the heels. Full hip extension before dropping. Solid bar path. Stable landing in the split. Your coaches are here for you so ask us any questions, and be sure to pay special attention during the warm-up. The warm-ups are, after all, not simply for getting warm, but for developing skill, getting specific joints and muscles ready, and priming movement patterns. The warm-ups help us improve, keep us safe and efficient, and ensure each athlete gets what they need… including you! So, don’t waste your warm-up today, or any day!

Charlene LOVES heavy sled pushes. Do you?

Split Jerk
5-5-4-4-3-3-3
post all loads, new 3RM , and any scaling
compare to: July 9 2019, August 2 2017, October 31 2016, January 12 2016

 

Tuesday 210928 E5M for 4 Rounds

 

Every 5 minutes for 4 rounds:
9 Hang Squat Cleans (50/35kg)
15 Push-ups
Max rep toes to bar to the 3:00 mark
post total completed TTB and any scaling

Intended Stimulus
Don’t be afraid to choose a load for the hang squat cleans that forces you to break the 9 reps into a few small sets. Making sure this is challenging is a major key to hitting the stimulus! (Remember, in order to start your first hang squat clean you’ll need to do a deadlift. You cannot do a full squat clean from the first rep of any set!) Then, aim for 15 push-ups in no more than 3 quick sets. Whatever time remains is yours to accumulate reps of toes to bar. For many, the path to the highest number of TTB will be through lots of small sets with SHORT rest between. Breaking off a large set of TTB that necessitates a long rest will likely not be the best use of whatever your remaining time is. These 3 minutes of work will fly by, so be mentally prepared to push for the entire time!

 

Monday 210927 5 Rounds NOT For Time

Think of this workout as a bunch of small tests. Each movement, in each round, is an opportunity to test yourself at something small. These small tests will add up to one big workout, AND, you’ll have fun along the way! The TGUs will be unbroken each side and AHAP by round 5. The 10 pulls for power on the rower are an opportunity to go all out in an attempt to hit the largest number of watts as you possibly can (you’ll then have a goal to exceed on subsequent rounds. The inversion will be a chance to get upside down. Choose something that is challenging enough that making it the full minute isn’t guaranteed. And on the sled (oh how we love the sled) go as fast as you can and try to beat that time again and again. 5 rounds of these little efforts = one challenging WOD 🙂

Parker gets triple extension on a power snatch while Becca maintains an active shoulder in the receiving position.

Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!

5 rounds NOT for time:
4/4 Turkish Get Ups (AHAP)
10 Pulls for Power on the Rower (for highest watts)
1 minute Inversion (for fewest breaks)
2x12m Sled Push (180/135# for fastest time)
Record TGU load, highest watts hit, inversion breaks, and slowest sled time in notes

Friday 210924 Helen

With matching all black uniforms, Giovanna and Victor get in some heavy back rack lunges. Welcome to The Hut Giovanna!

“Helen”
3 rounds for time of:
400m run
21 Kettlebell Swings (24/18kg)
12 Pull-ups
post finish time and any scaling
compare to December 3 2020, May 15 2020, July 25th and May 7 2019, Sept 12 2018 and May 11 2018, May 2 2017

Intended Stimulus
This is a 3 round triplet with a monostructural, gymnastic, and weight lifting movement that is intended to be finished in under 10 minutes, With all repetitions unbroken and a relatively fast run- it will be done in 7-9 minutes. A goal today is to go unbroken on the KB swings FOR SURE and to get in some pretty fast running (while still taking care exiting and entering the yard).

A reminder that our good friend and CFMer, Kiran Gandhi, is playing a free show tonight (Friday 9/24) from 6:00-10:00pm (she goes on at 8:30pm) as part of the KCRW Summer Nights 2021 concert series! It is a free show and you can find all the details, and claim your ticket, by clicking the link below. Register, have a great time, and come support!

Click here to get more info and register!

 

 

Thursday 210923 Tabata These

Our good friend and CFMer, Kiran Gandhi, is playing a free show this Friday night from 6:00-10:00pm (she plays at 8:30pm) as part of the KCRW Summer Nights 2021 concert series! It is a free show and you can find all the details, and claim your ticket, by clicking the link below. Register, have a great time, and come support!

Click here to get more info and register!

 

TABATA these (8 rounds of 20 sec work/10 sec rest):
Parallette Push-up
-rest 1 minute-
Strict Sit-up
-rest 1 minute-
Box Jumps (24/20″)
-rest 1 minute-
Hanging H/L-sit*

*subtract 5 reps from final score for each break on the H/L-sit
post total reps and any scaling

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