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Wednesday 221019 Big Chipper

Kyle and Peter work on their DUs before taking on the high-skill 4 rounder

For time complete:
800m run
20 sumo deadlifts (80/55kg)
20 toes to bar
1.3 mile bike
20 sumo deadlifts
20 toes to bar
800m ski
20 sumo deadlifts
20 toes to bar
Athlete may run/bike/ski in any order
Post finish time and any scaling

Monday 221017 Pressing Series 1-3-5

Ready for a hefty helping of pressing!? Use today to dial in the bar path for all 3 lifts. Chin back as the bar drives straight up off the front rack, lock it out overhead, active shoulders with the bar directly over the heel, and head back through. This order of events doesn’t change across all three of the overhead presses today. What does change is what happens BEFORE all that pressing. On the push press you add a “dip and drive” to the above sequence and on the push jerk you add a “dip, drive, press and drop” to the above sequence. Focus in on 2 things today. The bar path and the timing of the “drive then press” (on the push press and push jerk). Then, after all 3 lifts are warmed up and the movement patterns are primed, build in load on the shoulder press across 4 sets of 1 rep. Try to end with a new 1RM! After 4 sets, transition to 4 sets of 3 reps building in load on the push press. Then, do the same on the push jerk, except do sets of 5! Rest at least 2 full minutes between sets and post any PRs to the PR board.

Laura catches her clean in the bottom of a perfect squat with the elbows up, excellent!

Yoga at The Hut and on ZOOM tonight at 6:00pm!

Workout of the Day:
Shoulder Press
Push Press
Push Jerk
post all loading and any new PRs!

Friday 221014 1k buy in, 1k cash out

Congrats on all the Helen PRs CFM!

For time complete:

Buy in 1000/800m row
Hand Release Push-ups
Strict Sit-ups
Cash out 1000/800m row
Post finish time and any scaling

Thursday 221013 “Helen”

They got every last burpee out of every last minute!

3 rounds for time of:
400m run
21 Kettlebell Swings (24/16kg)
12 Pull-ups
post finish time and any scaling
compare to September 24 2021, 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 12 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).

Wednesday 221012 4×10 Back Squat

MB Cleans on the patio. Biggs looks on

Workout of the day:
10 minutes of Handstand skills and drills
On the 4:00 mark for 4 rounds:
10 Back Squats (~70% 1RM)
post all loading

Tuesday 221011 partner 20

A good Superman led to this amazing hollow body, lats on, position!

20 minute AMRAP with a partner, work/rest:

10/7 Calorie Bike
8 Toes to Bar
8 Box Jump Overs (24/20″)
post total rounds + reps completed as a pair and any scaling

Monday 221010 Power Cleans + BOBs

Shanley and Laura prove that any workout can be modified to any individual. Here they carry heavy loads via DBs and a vest!

Yoga at The Hut and on ZOOM tonight at 6:00pm!

Workout of the day:

12 minutes of Clean and Jerk skill work
Every 3 minutes for 6 rounds:
3 Power Clean and Jerks (80/55kg)
Max rep burpee over the bar to the 1:00 mark
post total # of burpee over the bar complete and any scaling

Friday 221007 AMRAP 20

Sports Med 440 learns the SDHP and then does a Fight Gone Bad variation!

20 minute AMRAP:

20 pull-ups
20 push-ups
20 MB Cleans (20/14#)
200m MB Run
Post total completed rounds + reps and any scaling

Thursday 221006 Monostructural TABATA

Over the years we’ve run countless variation of the CF benchmark workouts “TABATA This” and “TABATA That”, and today we take on yet another variation that just so happens to be all monostructural! No weightlifting, no gymnastics, just repetitive locomotive movements that often get lumped into the “cardio” classification, through we know that cardio, or metabolic conditioning, can quite easily be trained in the absence of monostructural movement! With only 10 seconds of rest between bouts, an all out sprint won’t be maintainable, so think about going out at 90% and try to hold that pace across all 8 rounds. You’ll get 2 minute of rest between Tabatas which will help you again shoot for 90% when you get to the next movement!

Dr Jason works on keeping a vertical shin in the hang position while Becca drives the elbows up at the bottom of a hang squat clean

Workout of the Day:
10 minutes of slips
Tabata calorie row
-rest 2 minutes-
Tabata double under
-rest 2 minutes-
Tabata calorie bike
Post total reps completed across all 3 tabatas

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