WORKOUT OF THE DAY

Tuesday 211102 AMRAP 16: Step Over, Floor Press, Hang Clean

Though this is an all weightlifting day, the intention is that you push every individual round. See that forced 1 minute rest? That will allow you a brief repose to shake out the arms and get ready to hit the next round just as intensely! The floor press will likely be the limiting factor load wise. Choose DBs that allow 12 unbroken reps for at least the first few rounds. Breaking up the 15 hang cleans is fine, if not suggested, just make sure you rest as little as possible DURING your round. Remember that forced 1 minute rest?! 😉

16 minute AMRAP:
9 Weighted Box Step Overs (40/30#)
12 DB Floor Press (40/30#)
15 DB Hang Cleans (40/30#)
-rest 1 minute-

post total rounds + reps and any scaling

Monday 211101 Jackie

No yoga tonight (Monday November 1st)! Yoga returns to The Hut Monday, November 8th.

The Deadlift BBQ is this Friday, November 5th from 4:00-6:30pm! Bring something for the grill and a side to share. Deadlift in a morning class OR at the BBQ.

“Jackie”
For time complete:
1000m row
50 Thruster (20/15kg)
30 Pull-ups

Compare to: Feb 10th 2021, Sept 11th, 2020, Nov 19th, 2019, Sept 28th 2018, Jan 2 2018, Aug 30th and July 19th 2017 in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 20

Intended Stimulus
1000m row, 50 empty barbell thrusters, and 30 pull-ups for time anyone?! Jackie is a classic CrossFit benchmark. Here is your path to a PR (or to the best possible time for YOU today): row fast, but not a pace that will blow you up. Maybe even consider rowing at a pace a few seconds slower than last time. Then, go unbroken as long as possible on the thrusters or break into 2 planned sets, and then break up the pull-ups as needed with VERY shorts bouts of rest! You’re looking to finish sub 10 minutes!

Saturday 211030

Sign up on MindBody in advance for classes this Saturday at 8:00 and 9:00am. Have fun with an experimental partner WOD! Unknown… unknowable… unending fun

Friday 211029 Max Rep Gymnastics

The Deadlift BBQ Fall Edition is one week from today! Much like the previous edition, it will run from 4:00pm-6:30pm. Come deadlift in the morning classes and return to The Hut for the BBQ or do it all at the BBQ! There will NOT be a formal class at 4:00pm, but there will be coaches on hand to guide you to a new PR and supervise the technique. Bring something for the grill and a side to share. We’ll see you Friday, November 5th!

Four, 3 minute rounds for max reps:
40 seconds: max rep Handstand Push-ups
-rest 20 seconds-
40 seconds: Parallette H-sit hold
-rest 20 seconds-
40 seconds: max rep strict Toes to Bar
-rest 20 seconds-

post # of reps and any scaling, post # of h-sit breaks in the notes

Thursday 211028 OHS 5×5 + Finisher

Come practice one of the 9 fundamental movements that is often labeled by many the most challenging. Get in lots of reps with little to no load. Develop sound positioning, work on the simple squat, dial in the dynamic portion of the squat while stabilizing load overhead, and reap the many benefits that developing a solid overhead squat has to offer. This excerpt from an early CrossFit Journal article says it all in regards to why this is one of our fundamental movements:

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.” -Glassman 2005

Read the full journal article from the early days of CrossFit HERE!

Workout of the Day:
Overhead Squat
5-5-5-5-5
start light and build as technique allows
-then-
A finisher for time
post loading, finisher time, and any scaling

Wednesday 211027 AMRAP 20: Row, Pull, Row, Push

20 minute AMRAP:
250m Row
25 Pull-ups
250m Row
25 Push Press (50/35kg)
post completed rounds + reps and any scaling

Intended Stimulus
With roughly 2:00 to 2:30 minutes of rowing each round, the strategy here lies in breaking up the pull-ups and push press into sets that allow you to keep moving at a moderate intensity for the ENTIRE 20 minutes, not just the first round or 2. Pick scalings for each movement that allow you to get 25 reps in 4 sets or fewer. Keep your rest during these sets of 25 short and intentional. Consider picking a number of seconds that you’re going to rest and hold yourself to that for as long as you can. Transition time will add up here, so be efficient getting off and on the rower, and stick to your planned rep scheme.

Tuesday 211026 Run and OH Lunge

Here we have a “compare to” workout from back in April of this year. Use the “prepare” button in SugarWOD to see your previous time and any notes you may have recorded. Then, create a plan using that information to set yourself up for a PR today! Days like this are exactly why you should log all your workouts AND include as much relevant information in the notes as possible. Now you’ll know how to get yourself to a PR, which is not only good for setting a new record, but for ensuring you hit the intensity you’re capable of!

For Time Complete:
800m Run
25 OH Lunges (20/15kg plate)
600m Run
25 OH Lunges
400m Run
25 OH Lunges
Post finish time and scaling
(LOCK OUT THOSE ELBOWS OVERHEAD!)
post finish time and any scaling
compare to April 16 2021

Monday 211025 Deadlift 7×3

The Deadlift BBQ makes its return Friday, November 5th! It will run 4:00-6:30pm with the same format as last time 🙂 Bring something for the grill and a side to share. Show up to deadlift and enjoy community OR come just to eat, cheer, and hang out! Today we deadlift for volume, 7 sets of 3 reps, all at or above 85% 1RM with 3 minutes between each set. This is no doubt preparing us for new PRs, but also fits within our normal general physical preparedness programming!

Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!

Workout of the Day:
Deadlift (volume sets between 85-90% 1RM)
3-3-3-3-3-3-3
post loading for all sets and any scaling

Saturday 211023

Saturday classes at 8am and 9am! Get the weekend off to a great start! Sign up in advance on MindBody.

Friday 211022 Three Tests: Ski, Row, Sled

Workout of the Day:
Part 1
Ski 500m for time
-rest as needed-
Part 2
Row 500m for time
-rest as needed-
Part 3
4 minute AMRAP:
2x12m Sled Pushes with a team of 3 (135/90#)*

*each 2x12m is ONE rep for the team
**Post team sled reps to the first section in SugarWOD. Post ski and row times in appropriate sections and post new PRs to the PR board!