WORKOUT OF THE DAY

Monday 211108 AMRAP 10: Thruster + Row

Yoga at The Hut makes a return after a week off tonight (Monday) at 6pm! Attend in person or on ZOOM by clicking HERE. Remember to reserve your slot in the 5pm CrossFit class if you plan on doing that before yoga! It will be an awesome hour of recovery centered yoga, especially after today’s CrossFit Open style 10 minute AMRAP… which by the way, you should attack by going unbroken on the thrusters as long as possible 🙂

10 minute AMRAP:
3 Thrusters (45/30kg)
12 Calorie Row
6 Thrusters (45/30kg)
12 Calorie Row
9 Thrusters (45/30kg)
12 Calorie Row
…continue adding 3 thrusters per round until the clock strikes 10:00
post total thrusters completed and any scaling

Saturday 211106

We have a regular Saturday morning schedule with at 8:00 and 9:00am! Sign up in advance on MindBody.

Friday 211105 1RM Deadlift

The 1RM Deadlift BBQ is today! Come grill/eat and lift from 4:00-6:30pm, or lift in a morning class and come in the evening to grill/eat/hangout. If you are new to The Hut or have taken time off, you don’t NEED to go for a 1 rep max. In fact, it may be more beneficial for your fitness to get in 5 sets of 5 at a moderate load as you continue to learn and dial in the deadlift technique. Those going for a 1RM are required to have a written plan. No accidental PRs today. Rest 3 minutes or so between heavy lifts and enjoy the fun and supportive atmosphere that always comes with workouts like this! Bring food for the grill and anything you want to share.

Deadlift
1-1-1-1-1-1-1
post loading of all sets, post new 1RM to the PR board!

Thursday 211104 Row, Run, Jump x4

The Fall Deadlift BBQ is this Friday, November 5th, from 4:00-6:30pm! Bring something for the grill and a side to share! Enjoy some quality time with your CFM community and lift some heavy barbells. Lift during a morning class and come to the BBQ to hang out, or lift AND hang out at the BBQ. Please arrive before 6:00pm if you plan on deadlifting. Coaches will be available to help with warm-up ideas, load planning, and to supervise.

4 rounds EACH for time:
300m Row
200m Run
100 Double Unders
-rest exactly 3 minutes-

post all 4 finish times and any scaling

Wednesday 211103 Tall Box Jumps and Toes to Bar

5 rounds for time of:
12 Box Jumps (30/24”)
15 Toes to Bar
Post finish time and any scaling
-then-
10-15 minutes of coach led hip/low back mobility

Intended Stimulus
Go tall on these box jumps. That doesn’t necessarily mean “Rx it”. Remember, there are box heights that exist between 20 and 24″ as well as between 24 and 30″. Pick something that challenges YOU and requires mental focus on every jump, especially as fatigue sets in as you get deeper into this 5 rounder! If you can get a few full toes to bar then consider going Rx on this movement, and if you have the ability for some larger sets, try to go unbroken (or maybe 8+7) the entire WOD! Then, cheer on your fellow athletes as they finish up and enjoy some coach led hip mobility and low back decompression.

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