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Tuesday 220405 5RM Deadlift

Laura and Jenny go down in band thickness on a recent pull-up workout. Nice!!

post loading and new 5RM


Thursday 220331 For MAX Reps!

7am AMRAPs in the big room! Parker goes for yet another ‘soft’ landing on his box

5 rounds for max reps:
45 seconds max rep Strict Toes to Bar
-rest 15 seconds-
45 seconds max rep DB Bench Press (50/35#)
-rest 15 seconds-
45 seconds max Calorie Assault Bike
-rest 1 minute 15 seconds-
post total completed reps and any scaling

Wednesday 220330 Hang Squat Clean 7×3

These 7 sets of 3 reps are the “studying” that preps you for the next test, whether that’s in the Open or in a compare to heavy day here at The Hut. The intention is that the load stays manageable enough that you can not only hear the cues your coaches give you, but can actually put them into practice. There is a point when you have a load on the bar that is doable, but is too heavy to make adjustments in form and technique. So, use today to become more consistent in finding a proper and powerful hang position, to become more skilled in the timing of the core to extremity nature of the hang squat clean, and to get quicker at dropping under the bar. Improvements in these areas will no doubt come in handy for your next test!

Heather gets in some HEAVY reverse sled drags during a recent 1-on-1. Great work!!

Hang Squat Clean
post loading used for all sets

Tuesday 220329 AMRAP 12: Press, Jump, Pull-up

Find a push press load that allows you to go unbroken for at least a few rounds. This load should not feel easy (unless your at the Rx load), but should be something that challenges you to hang on for the last rep or 2 as you get into the latter half of this AMRAP. Stand all the way up on top of your box after each jump, keeping these nice and steady. Then, find a pull-up scaling that allows you to complete 10 reps in 2 sets or less. Consider cutting volume to 7-8 reps if you can do Rx chin over bar pull-ups, but not in sets of 5+5. 12 minutes will certainly feel like a long time here, so, when you hear “3, 2, 1, GO!” pace the start a bit more than you feel like you need to.

Row intervals… simple, but oh so effective

6 Push Press (60/45kg)
8 Box Jumps (24/20″)
10 Pull-ups
post completed rounds + reps and any scaling

Friday 220325 AMRAP 10: TTB and HS Walk

Complete as many rounds as possible in 10 minutes of:

15 toes-to-bars
50-ft. handstand walk*
post total completed rounds + reps and any scaling

*scale HS Walk to 3 wallwalks (open standard) if necessary

Thursday 220324 4 rounds EACH for time

Who is ready for this “Compare To” containing some medium duration interval sprints?! Don’t let the big numbers scare you… The intention is to truly sprint through each round so that you need every second of that 2 minute rest before getting after another round. Let’s talk about loading. You will us the same KB for the swings and the squats. This load will likely be determined by the kb swings. Ideally, at least on round 1, you should be able to complete the 30 russian kb swings in 1-2 sets. This may change as the rounds progress, but at the start 30 reps in 1-2 sets is necessary. Then, you’ll fly through 25 up-downs (which are burpees without the push-up: standing to plank, to standing, to jumping and clapping overhead). The round will finish with 20 goblet squats with your swing load. (Remember how last time these were tougher than expected!) Use all of your rest to REST. Sit on a box and focus on your breathing. Scaling the volume is encouraged for those new to this style of training or those coming back from time off. 4 rounds of this is going to be FUN! Check back to Jan 27th, 2021 and set a PR!


4 rounds EACH for time:
30 KB Swings USSR (32/24kg)
25 Up Downs
20 KB Goblet Squats (32/24kg)
-rest 2 minutes between rounds-

compare to: Jan 27th, 2021
post PRs to the PR board

Wednesday 220323 OHS and a 3 Rounder

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.  -Greg Glassman The Overhead Squat, CrossFit Journal

A few points of performance to remember:

  • Rigid, neutral spine- have full control of the midline position with no deviation
  • Load is balanced over the mid-foot, the end of barbell is over the middle of the foot
  • Full depth squat- with hips below the top of the knee cap
  • The knees track in line with the toes
  •  Shoulders are active and elbows are locked
  • Head position is neutral
7am Sunrises are perfect for dubs

Workout of the Day:
In 10 minutes compete:

3×5 Overhead Squat (technique sets at a light to moderate load)
3 rounds for time:
9 Overhead Squats (45/30kg)
21 Push-ups
400m Run
post finish time and any scaling, post OHS load to section below

Tuesday 220322 Deadlifting Annie

We all know that the magic is in the movement… there are no shortcuts that last. There is no replacing the hard work that you give to these workouts day in and day out. There is nothing as effective as constantly varied, functional movements, executed at high intensity. Here at CFM, we also know that the magic is in the community! Just take a look at the photo below. Pure joy 🙂

This is an inclusive community. Anyone can show up and regardless of your current level of fitness, regardless of anything this else, and simply start. There is no need to “get fit” before starting. There is no need prove yourself. The magic is in the movement. The methodology works. But the magic is also in our community. We care for each other, push each other, encourage each other, build each other up, and celebrate the success of all members of our community. Keep up the hard work, CFM, and keep caring for one another.

Maria and Marcia celebrate after being a part of Dr Jo’s CF Open pit crew 😉

Workout of the Day
50*40*30*20*10* reps for time of:
Double Unders
Abmat Sit-ups
*=10-8-6-4-2 Deadlifts (100/70kg)
post finish time and any scaling

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