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WORKOUT OF THE DAY

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Tuesday 230107 Split Jerk 10×3

The 2023 Nobull CrossFit Open is right around the corner!

Sign up HERE and join your fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 18th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with other CrossFitters from around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

Linda works a vertical bar path during a recent 1-on-1 with Maria!

Every 2:30 for 10 rounds:
3 Split Jerks
4/4 DB Bent Over Rows
Post jerk loading and any scaling

Monday 230106 amrap

The 2023 Nobull CrossFit Open is right around the corner! Sign up HERE and join your fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 18th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with other CrossFitters from around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

Paula works on rowing faster by producing more power rather than increasing her strokes per minute

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

AMRAP 20:
8 Strict Handstand Push-ups
14 WB Shots (20/14#)
200m Run
post total completed rounds + reps and any scaling

Friday 230203 For Max Reps!

The 2023 Nobull CrossFit Open is right around the corner! Sign up HERE and join your fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 18th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with other CrossFitters from around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

Burpees on the front porch aren’t always clean, but they’re fast!

For max reps complete:
1 minute of Clean and Jerks (60/45kg)
1 minute of Double Unders*
1 minute of Pull-ups
2 minutes of Clean and Jerks
2 minutes of Double Unders*
2 minute of Pull-ups
1 minute of Clean and Jerks
1 minute of Double Unders*
1 minute of Pull-ups

post total reps and any scaling
*5 Double Unders count as 1 rep today

Thursday 230202 SLIPS + Couplet

The 2023 Nobull CrossFit Open is right around the corner! Sign up HERE and join your fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 18th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with other CrossFitters from around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

Sign up for the 2023 Open and let’s have some fun!@

Workout of the day:
10 minutes of SLIPS
-then-
For time complete:
27-21-15-9 Burpees
400m Run
post finish time and any scaling

Tuesday 230121 Open 22.1

Dr Jason finds a heavy load for 5 sets of 5

Open 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks (open standard)
12 dumbbell snatches (50/35#)
15 box jump-overs (24/20″)
post total completed rounds + reps and any scaling
compare to: Feb 26 2022

Monday 230130 Back Squat 5×5 Volume

Gisela has been training with us for a few months now and here, she sets a new sit-up PR!

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

Workout of the Day:
Back Squat
5-5-5-5-5 (for volume, all sets around 80-85% 1RM)
Post loading for all sets and any scaling
Use these dates to help plan your plan: Feb 9 2022 (5×5), Nov 11 2021 (5×5), June 15 2021 (5×5), May 25 2021 (7s), March 4 2021 (3RM), Oct 14 2020 (5×5), Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)

Intended Stimulus
Today we train with a 5 round volume set of 5 reps. In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets). Once you have worked up and are ready… you have 5 sets at 5 reps each. Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET! A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can and should bump up the weight a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilt (if you don’t have enough weight on the bar and you know it!)

Friday 230127 EMOM 20

Lacey works on keeping her weight in the heels during a LOT of WB shots!

EMOM 20:
2 Strict Press (AHAP)
3 Strict Pull-ups

Post loading and any scaling

Thursday 230126 Simple Couplet: Run + WB

This simple couplet has a strict 24 minute time cap. We don’t typically have time caps here at The Hut because our coaches actively participate in the scaling effort to ensure you all get the perfect reduction in load, volume, complexity, etc, thus allowing the intended stimulus to be met. Today, however, the time cap is simply a safety net 🙂 Aim to spend roughly the same amount of time running as you do wallballing. Scale the volume to allow each round to be finished in under 8 minutes, and if you bite off more than you can chew…. say hello to today’s time cap! It is there to help athletes push intensity and prevent excess volume, NOT to make you feel like you underperformed! Couplets are simple, not easy. They work. See you at The Hut for this one!

Thib gets some extra support on his SA KB Carry

3 rounds for time:
800m run
40 Wallball shots (20/14#)

Strict 24 minute time cap
Post finish time and any scaling

Wednesday 230125 5 Rounds for Q and L

A full 9am class doing DB thrusters out front.. a beautiful sight!

5 rounds for quality and load:
100m SA KB Carry (AHAP, switch hands as desired)
:45 SA OH KB Hold each arm (AHAP, unbroken)
16 Hand to Hand KB Swing (AHAP, unbroken)
Post loading and all scaling in notes

Tuesday 230124 DB Complex + Big Finisher

Mike and Lincoln push for every calorie before going out on a long walking lunge!

Workout of the day:
DB Complex
5 rounds for load:
5 DB Deadlifts
5 DB Hang Cleans
5 DB Front Squats
5 DB Push Press
Post all loading
-then-
For time:
15-10-5
DB Thruster (40/30#)
200m Run
Post time in notes

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