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Monday 210726 Fight Gone Bad Style

Here are just a few tips that help you get the intended stimulus today:

  1. Choose loading that allows you to complete large sets unbroken. If you’re only linking a few reps in a row of anything today it’s likely too heavy or a too difficult modification.
  2. Take planned rests during your minutes. Rather than winging it, take short rests after, for example, 10 WB Shots. (Key word: SHORT rests)
  3. Transition quickly and efficiently between movements. Essentially, don’t waste time.
  4. Work till the very last second on the 4th minute because you don’t need to transition to something else. Rest is next!


4 rounds for max reps:
1 minute max WB shots (20/14#)
1 minute max KB SDHP (24/18kg)
1 minute max KB Goblet reverse step lunge (24/18kg)
1 minute max calorie row
1 minute rest
Post total reps and any scaling

Saturday 210724

Classes this Saturday are at 8:00 and 9:00am. Sign up in advance on MindBody and get the weekend of to a STRONG start!

Friday 210723 10-1 Tall Box Jump, Pull-ups, Jumping Lunges

Like KK, get your chin well over the bar on all 55 of these pull-ups!

10-9-8-7-6-5-4-3-2-1 reps for time:
Box Jumps (30/24″)
Jumping Lunges
post finish time and any scaling

Intended Stimulus
This WOD contains 55 reps of each movement. You’ll complete nearly half of these reps in the first 3 rounds (10-9-8). Knowing that, take those rounds with a bit more of a conservative pace. Then, when you get to the round of 7, start to move faster and faster, especially on the transitions between movements. If if you have to break things up, keep the rests short. With this high of a box be sure to use the arms for momentum and don’t miss!

Thursday 210722 Push Press Preloading + AMRAP 12

The preloading of the push press is NOT meant to be a 5RM attempt. It is here for you to drill the technique and points of performance so that when you get to the workout of the day, the 12 minute AMRAP, the barbell feels light and your technique feels especially dialed in. Choose a load for the AMRAP that requires only 1 break during the first few sets. Scale the volume of DUs to something you can finish in less than 90 seconds and try not to treat the row like rest, but push the row pace. After all, its ONLY 12 minutes!

Bob and Dr Jo push the pace on the bike while Stephanie drive the KB up with powerful hip extension, finishing with the elbows high and outside.

Workout of the Day:
12 minutes to build to a moderately heavy and technically sound 5 rep push press
12 minute AMRAP:
500m Row
12 Push Press (50/35kg)
100 Double Unders
post completed rounds + reps and any scaling

Wednesday 210721 EMOM 18


Every minute on the minute for 18 minutes:
Minute 1: 3 tempo back squats (3 second decent, AHAP)
Minute 2: 1/1 TGU (AHAP)
Minute 3: 3 wall walks
Post load used for back squat, post TGU load and any wall walk scaling in notes

Intended Stimulus
We’re looking for a TRUE 3 second decent on the back squats followed by a quick stand up. You’ll find a load that is heavy for you, but allows the 3 second lower BEFORE the EMOM starts and hold that load for all 6 rounds. These minutes will go by faster than you think, so be ready to transition and make it a goal to start the next movement in the top of the new minute. You can adjust load throughout on the TGU. For the wall walks, be precise with your movement. Demonstrate a solid stacked handstand position at the end with check touching the wall, and if you need to scale, start first by cutting the volume to 2 or 1 reps, and then shorten the range of motion by giving yourself a chalkline on the ground that you walk back to from your starting plank.

Tuesday 210720 Big Chipper

Workouts like this tend to be crowd pleasers. There is something about the length, the large sets, the variance in movements, and the way you just chip away and move on that is really enjoyable. That’s not to say it’s a walk in the park, it will actually be quite difficult, but it’s an enjoyable suffering, one that leave you sweaty and feeling accomplished. So, get into The Hut and get this one done alongside your community. It is, after all, doing workouts like this with other people who are giving their best that pushes us to give it just a little more! Go for big sets on the barbell deadlifts AND the push-up down-dogs. the deadlift load should be something you can get 30 reps in 3-4 sets with SHORT rest.

Dane works his HS positioning by going toes on the rack

For time complete:
40 Abmat sit-ups
30 Deadlifts (60/45kg)
20 Push-up Down-dogs
1 mile run
20 Push-up Down-dogs
30 Deadlifts
40 Abmat sit-ups
Post finish time and scaling

Monday 210719 Lucky 7s

Eric keeps it honest with a MB target on a recent thruster WOD. That’s the depth you’ll hit today on all those hang squat cleans!
Lucky 7s
7 rounds for time:
7 Burpees over DBs
7 DB Hang Squat Cleans (50/35#)
(Rx+: 10 Burpees and 70/50# DBs)
Intended Stimulus
This one is going to be fun! The intention here is to sprint out of that gate and try to hold on to that blistering pace through all 7 rounds. Going unbroken through the majority of the rounds of DB Hang Squat Cleans is a must. You’ll do the burpees with a lateral jump over both DBs laying flat. If there was ever a day to ‘accidentally’ red-line by throwing pacing to the wind, it’s today!!

Saturday 210717

Saturday classes as usual at 8:00 and 9:00am. Sign up in advance on MindBody!

Friday 210716 Overhead Squat 5-5-5-5 and a Finisher!

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
“Why does 1 minute on the bike feel so much longer than 1 minute of rest?”

Workout of the Day:
Overhead Squat (volume sets)
A finisher for time 🙂

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