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Monday 210607 “Gwen”

Welcome back to another week of training here at The Hut! As the newly freshened up front door states, we have Yoga with María Monday at 5:30PM on Zoom. An hour of so of restorative yoga is the perfect compliment to a workout like “Gwen”.

BEFORE yoga, come to a group class, get lots of clean and jerk technique work, then pick a heavy load and hold it for big sets of 15 reps, 12 reps, and 9 reps, resting as needed between sets. This is as much a mental test as is it physical.  Take a look at this video with an athlete doing the workout “Gwen” as she adds commentary about the workout while we watch her work through the 15, 12, 9 rounds. The challenge with this workout… is, well, the workout! But there is an added challenge to this benchmark of finding just the “right load.” Too light and it goes too fast. Today is considered a heavy day for the week. Too put this another way: this workout is also the heavy lifting day for the week. It is NOT for time- meaning, the heavier you go, the better (as long as all the reps go unbroken!) Too heavy and you don’t accomplish the goal of moving the weight through 15 then 12 and then 9 reps unbroken. Heavy and unbroken. Try and think in advance what load you will likely lift. Then warm up, test it out a bit and make the decision.

Yoga on ZOOM with Maria Monday at 5:30pm!

Workout of the Day:
“Gwen” –  compare toNov 13th 2019 and Nov 16th, 2016
15*12*9 reps of clean and jerk, as heavy as possible
Post load and number of breaks (the goal is none) each set to chalkboard/journals
the * equals rest as needed!

Touch and go at floor only.  Even a re-grip off the floor is considered a “break.”  Active breaks in the front rack, hip crease or even overhead are all allowed and necessary.  No dropping from overhead- except in emergency or on the VERY FINAL rep of each set. Use same load for each set… and more than on 161116.
*Rest as needed between sets, rest long enough to get the next set unbroken.

Friday 210604 AMRAP 10: DUs and Thrusters

This is intended to be a near sprint the entire 10 minutes. The thrusters are heavy, typically we’d see an Rx load of 45/30kg, but today we bump that up to 60/45kg and do it for only 6 reps at a time! Should you go Rx? Well, if you can get 6 reps done in 2 sets, go Rx! If not, scale the load to something just light enough to get 6 unbroken a few times and then the rest 3+3. The 30 double unders are meant to go unbroken so if you have some DUs, but are inconsistent, consider going for fewer reps so you keep getting back to that barbell without losing steam. Coaches will lead some dedicated skill work on squat cleaning rep #1 of each set to bump up the efficiency (and thus the intensity) 🙂


10 minute AMRAP:
30 Double Unders
6 Thrusters (60/45kg)
post completed rounds and reps plus any scaling

Thursday 210603 3 rounds for max reps

Take a look at all the PRs during the month of May! Way to put in the work day in and day out CFM. From PRs in “Handstand Helen”to many new 1RM Front Squats and everything in between, the PR board quickly filled up. Let’s do it all over again in June 🙂

The cats applaud all your May PRs!


3 rounds for max reps:
1 minute max renegade rows (40/30#)*
1 minute max weighted goblet box step-ups (40/30#)
1 minute max DB Hang Cleans (40/30#)
1 minute max toes to bar
-rest 1 minute-

*1 renegade row = push-up + row right + row left

Intended Stimulus
Find loads and modifications that allow you to move for nearly the entire minute. You’ll want to transition quickly between movements and push each and every minute of work considering there are only 3 rounds in today’s workout! Transitioning from the hang cleans to the toes to bar will get grippy, so work really hard not to “curl” your DBs on the clean. Get powerful hip extension, THEN shrug and pull with the arms. Allow one head of the DB to get to your shoulder and your elbow to drive through like a proper clean. This is a good place to relax the grip before cycling another rep. Again, only 3 rounds today so get after each and every minute!

210602 Push Press 3RM

We start the class today with some dedicated coach led shoulder mobility. Come and work out some soreness, become more supple, and get some ideas for mobility work you can continue to do at home! If after the warm-up and mobility work you are feeling recovered from Murph (or were not able to attend on Monday) go for a new 3RM Push Press today! If you still have lingering soreness, use today to lift a moderate load and get some targeted mobility work in between sets.

After the skill work, your first set of 5 should start with a light load. The goal is to add load each time and ultimately finish with a heavy set 3 and a new PR. If you take the path of active recovery, consider building to a moderate load (roughly 75% 1RM) and holding for all 4 sets of 3. Rest at least 2 minutes between sets of 5 and even more between heavy sets of 3.



Workout of the Day:
Push Press
Post load for all sets and new 3RM

Tuesday 210601 Sit-up, DB Snatch, Cal Row

What an awesome turn out for Memorial Day Murph at both morning sessions! We are now back to our regular schedule for the remainder of the week. If you are sore from yesterday’s workout, get into The Hut today for some active recovery and if you missed Murph, get into The Hut for another great day of training!

Andy kicks off Murph with a 2k row in the middle of a masterpiece

4 rounds for time:
30 Sit-ups
25 Alt DB Snatch (50/35#)
20 Calorie Row
Post time and any scaling

Monday 210531 Memorial Day Murph

We take this weekend to honor all who died while serving in the US Armed Forces. This workout is a tribute to Michael Murphy and all those who have lost their lives in service to our Nation. More on “Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  -From CrossFit.com on August 18, 2005

For time, complete:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Partition the work as desired.

General Stimulus
A LONG (~40-50 minutes) dose of exercise at moderate intensity… YOU should scale/modify the distance and repetitions so that you are “pushing the pace” for the entire bout and never “lagging.” IF you have been keeping up your number and intensity of workouts during the last few months… including lots of push ups and squats… then consider doing this as Rx. IF NOT… then please scale the dosage by quite a bit. IF you do this workout, please do not drink any/much alcohol later in the day… it can be dangerous. If you haven’t done 100 push ups in a week in recent weeks- then do NOT do more than 100 push ups today. If you haven’t been squatting regularly, then do NOT do more than 100 squats today. There are many scaling options to make this work for YOU, ask your coach!

Saturday 210529

We have a regular Saturday schedule today with classes at 8:00 and 9:00am. Sign up in advance on MindBody and come partake in the unknown and unknowable!

Friday 210528 DB Complex for Load and a 1-mile Run

Memorial Day Murph is this coming Monday! Sign up in advance on the chalk board in The Hut and on MindBody to reserve your spot in class and your station. If you reserve an outdoor station you can share it with a partner, while the big room will have 4 stations and the small room will have 3. Classes will run at 7:00 and 8:30am. Plenty of slots are still available in the 7:00am! As is the case with everyday here at The Hut, Murph is universally scalable to any individual. So, sign up in advance, get in a great workout with your community, celebrate Memorial Day, and maybe grab some food with friends after!


5 rounds for load:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Press
post heaviest load and # of sets at that load

1 mile cool down run

Thursday 210527 Power Cleans and Power Push-ups

This is going to be a fast one! Even if you choose to do singles on the power cleans, you should be able to get RIGHT back to the bar for another rep. Break up the power push-ups into manageable sets because going to failure too early will mean needing to take long rests and that is NOT ideal today! Dial in your clean technique during the warm-up and then get full hip extension on every rep. Drive those elbows through fast and stand it up. Smooth is fast here. 21-15-9, let’s go!


Dulcie is back, and here she pushes herself under the bar to receive a heavy push jerk. Welcome back!


21-15-9 reps for time:
Power Clean (60/45kg)
Power Push-up (jump hands to 20kg plate)
post time and scaling

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