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!
Workout of the Day Back Rack Lunges 8-8-8-8 (volume sets, 8 reps = 4R+4L) -then- A finisher: Run 1 mile for time post loading, mile time, and any scaling
Intended Simulus On the back rack lunges, build during the warm-up to something moderately heavy. Then, use that for all 4 sets of 8. There should be absolutely no change of missing a rep on any of these sets. In fact, chances are you’ll be more sore than you think after using just a moderate load. After your 4×8, you’ll head out front for a few more running drills and then a 1 mile run for time. Shoot for a negative split, stay at current PR pace on the first 800m and bring it home a touch faster. Who doesn’t love a shot at PR!?
These rounds are going to be a fight. They’re going to take some grit… a lot of grit. Attempt to go unbroken on the wallballs, move over to your barbell and get 15 reps in no more than 3 sets, sprint through 10 burpees over the bar, then REST! As the rounds tick by, you may need to break up the WBs, but continue to push the pace, specifically on the final 10 burpees to end each round. As we have been practicing over the last few months, take your 2 minutes of rest rather than just letting it pass you by. Sit on a box, close your eyes, and breath. Mentally prepare for the next round. All you need to think about is the next round in front of you. This is where we get fitter!
5 rounds EACH for time: 20 Wallball Shots 15 Deadlifts (80/60kg) 10 Burpees Over the Bar -rest 2 minute- post finish time and any scaling
We kick off the week with some olympic weightlifting skill work and then a fun couplet of power snatch and running. Post warm-up and skill work, you’ll have 10 minutes to get to a heavy 3 rep set. This is NOT a 3RM, simply a heavy set of three touch-and-go for today. No dropping from overhead. Remember, this is skill work and keeping the weight to something manageable enough you can still make changes to your technique is important, In fact, it will only help you push the pace in the coming metcon! Use a load for the 21-15-9 that allows you to break off big sets (at LEAST 5 reps at a time during the set of 21). Shoot for 400m runs that get faster each time. The run is not active rest today. Pushing the run pace ensures to hit the stimulus 🙂
Workout of the Day: 10 minutes to build to a heavy set of 3 Power Snatch -then- For time complete: 21 Power Snatch (50/35kg) 400m Run 15 Power Snatch 400m Run 9 Power Snatch 400m Run post finish time and scaling
We end the work week with a straight forward heavy day. Yes, the second of the week! You’ll build to roughly 80% 1RM in the warm-up and then attempt to hold that load across all 5 sets. After each set of push press, grab a band and get in 20 banded good mornings (or jump on the GHD for 10 hip extensions IF you have experience doing these in the past). Rest the remainder of the 4 minutes before starting again.
Every 4 minutes for 5 rounds: 5 Push Press (~80% 1RM) 20 banded good mornings (2/1”) or 10 GHD Hip Ext Post push press loading
18 minute AMRAP: 60 Double Unders 40 Air Squats 20 Pushups (ACFT) 10 Ring Muscle-ups Post completed rounds + reps and any scaling
Intended Simulus Use this 18 minute AMRAP to practice the 2 high skill movements that start and end each round, the double under and ring muscle up. That’s not to say that squatting and push-ups don’t require technique (they do), but those 40 air squats and 20 ACFT push-ups are more like grunt work today that you trudge through to get to the “skill work”. Without totally sacrificing intensity, focus on skill today and less on rounds + reps. Ring muscle up transitions are a GREAT scaling for those without RMUs 🙂
Give each round everything you’ve got. This is meant to be mentally challenging, like yesterday’s back squats, but in a TOTALLY different way. This one is cardio + will power. For those who cannot jump and pull-up their chin over the bar from the ground, use a box to step up on after your burpee and do a jumping pull-up from atop the box. Scale the run to a 400m run if your time trial 600m is longer than 3:30. Push the pace. All 4 rounds. Let your effort on these intervals make you fitter.
4 Rounds EACH For Time: 12 Burpee Pull-ups 600m Run Rest as needed between sets post all 4 finish times and any scaling
Yep, it’s a heavy day. Each set heavy and about 2/3 of the way through the set there should be some soul-searching regarding how you are going to get out of “the hole” yet AGAIN! Each set should make you a bit worried about the upcoming set! IF not, it shouldn’t count… as light weights are only for warm ups today.
It should take you about 4-5 sets of squats to set up your first “15 rep round.” Empty barbell… for about 10-12 reps- some with pauses at the bottom. Add some load and get 5 squats and then 4-5 tempo squats- slow on the way down and fast on the way up. Two more sets increasing load: remember, the GOAL is to get warm, NOT to get fatigued. Feel out the load. Think, “Can I get this 10 times?” If yes- try it for 15! After all- this is 100% physical AND 100% mental.
Yes, this is experimental. So experiment. You might only get 12 reps of 15 on the first set… then bump up the load and with less effort get in all 12 of the second set. Some strategy can be taught… but there’s much to be figured out along the way. I suggest to NOT go out speedy through the first through reps- but hold for a solid BEAT when you are standing tall. That is a 2-3 second break while the skeleton bears some load and you get a breath to reset the midline. Be brave. Don’t be pigheaded. (200715)
Back Squat 15-12-9-6-3 (AHAP each set) Post all 5 loads Compare to 200715
We kick off a fresh week here at The Hut with a benchmark girl WOD! “Christine” is a fast a furious triple that includes bodyweight deadlifts. If you cannot get 12 BW deadlifts in 2 sets fresh, then it’s best to scaling something that will allow you to go 6+6 during all 3 rounds of deadlifts. The pace on the box jumps should be safely pushed. No misses, but still transition between jumps efficiently and quickly. Each round starts with a 500m row and the entire 5-7 minutes on the rower should be at a pace that is uncomfortable enough to send you to the dark place, but beware! Don’t sprint the row, especially on round 1 because you’ll likely dig a hole you can’t get out of without dropping the intensity level significantly.
“Christine” Three rounds for time of: 500m row 12 bodyweight deadlifts 21 box jumps (24/20″) Post time and load to chalkboard/journals. Compare to September 23rd 2016, August 20 2014, October 19 2013, July 27 2013, October 26 2012