A big shoutout to all the September PRs! Keep up the good work. This is a product of consistency, hard work, dedication to skill work, and ALL the healthy lifestyle habits that happen outside of the gym. We are proud of you! October will bring more PRs we’re sure 😉
3 rounds for time: 30 Goblet Reverse Step Lunges (35/25#) 30 Calorie Row 30 SA DB Strict Press (35/25#, switch arms as desired) post finish time and any scaling
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.
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.
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. 🙂
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
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!
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
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!
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 🙂
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
“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!