This Tuesday and Wednesday (Nov 23rd and 24th) we have our regularly scheduled classes.
There are no classes at The Hut.Thursday Thanksgiving Day (Nov 25). Enjoy time with friends and family outside!
On Friday and Saturday (Nov 26 and 27), we will run our typical “Saturday schedule” with 8:00 and 9:00am classes only on both days.
Workout of the Day: Front Squat 7-7-7-7 -then- 12 set TABATA alternating between: Single arm DB Thruster (50/35#) Hanging h-sit post front squat loading and total number of thrusters subtracting 5 reps for every break on the h-sits
A big congratulations to Victor and Giovanna for their race achievements this past weekend! They both completed the 5k and Victor went on to complete the half marathon as well. They trained for these feats of monostructural endurance by coming to The Hut consistently, hitting the workouts with intensity, and NEVER missing a running WOD. This is an embodiment of what we call GPP (general physical preparedness). They were ready to sign up and complete something challenging and active because they were already training their bodies and minds 4-5 days per week. They are prepared for anything! The more impressive thing may be that neither of them particularly like running! Victor made sure to mention that all the running he did in training leading up for the races took place in CFM workouts. He finished in the top 10% of the 5K and the top 20% of the half marathon. Congrats again to you both!
Workout of the Day: 15 minute AMRAP: 25 DB Snatch (50/35#) 20 Scott-ups (20/10kg plate) 15 Burpee Box Jumps (24/20″) post total completed rounds + reps and any scaling
Workout of the Day: 25 minutes to build to a heavy single rep Power Clean -then- A finisher post heaviest load and any scaling post new PR to the PR Board!
Intended Stimulus After much skill work with an empty barbell and some light loading, you’ll start building in load after each set you complete. The ultimate goal is to hit a heavy set of 1 today, but don’t neglect to hit some sets of 5s and 3s as you build, they should be included to get you some volume under load. The sets of 5 should be touch and go. You can drop during the set(s) of 3 if needed, but you must get right back to the bar. Rest at least 2 minutes between sets and even more between the final few sets of 1! Good technique is a prerequisite for adding load today.
Not everything has to be done with intensity. While we know through experience that working at high intensity levels coupled with good movement mechanics are tools that yield solid results in creating well-rounded fitness. There ARE times when we pull back on intensity to work on skills and drills that provide us the time to focus on refining movement and paying attention to subtleties that can be missed when moving too quickly. Take it easy on the pace today, think through some of the positions and angles your body takes, and be patient.
5 rounds at a steady pace, but NOT for time: 3/3 Turkish Get Ups (AHAP, but unbroken on each side) 10 Goblet Pause Squats (same load as TGUs, 2 second pause) 1 minute Handstand Hold 5 Strict Burpees + 5 extra for every break during your 1 minute HS Hold 🙂 Post load of TGU and Pause Squat to SugarWOD and log total HS breaks in the notes
Intended Stimulus After a quick general warmup that includes some light TGUs, you’ll go for 5 rounds (for quality, not time) of 3 TGUs on each side, 10 goblet squats with a 2 second pause at the bottom, a 1 minute handstand hold, and 5 strict burpees. For every break you take during your 1 minute handstand hold you’ll add 5 more strict burpees to your set. The goal here is to stay moving, but to really focus on the quality of the movement rather than trying to finish this as fast as possible. Find a load for the TGUs that allows you to go unbroken for 3 reps on the right before taking a short rest and doing 3 unbroken on the left. You’ll use the same load for your pause squats. If you need to modify the handstand hold, consider doing a pike on a box or even a down dog. A strict burpee is simply a burpee with a strict push-up, so no throwing yourself to the ground on these! If you break your HS hold twice, you’ll do your 5 strict burpees and then 10 more (5 for each break). This WOD is going to take some time, but that’s ok, keep moving and and before you know it your 5 rounds will be done!
Go hard on each and every round today in order to hit the intended stimulus. Focus on the use of the arms while you’re on the bike as these tend to relax as we start focusing on the burn in the legs. The transition from the bike to the run is going to be crucial in terms of getting the quickest possible times each round. Rest to the end of the 6 minute interval and the hit it hard again! Look to scale so that you have at least as much rest as you have work.
5 rounds EACH for time on the 6 minute mark: 20/15 Calorie Bike 200m Sprint -rest to the 6:00 minute mark- post all finish times and any scaling
Yoga at The Hut Monday’s at 6pm! Join in person or on ZOOM by clicking here. Get in and continue working on your mobility, flexibility, and balance, AND help your shoulders and midline recover from your 7×3 Push Press!
Workout of the Day: Push Press (volume sets @ 85-90% 1RM) 3-3-3-3-3-3-3 post loading and any scaling Between sets build to a 1RM weighted pull-up and log in the next section on SugarWOD
3 Rounds for Max Reps: 1 minute DB Hang Cleans (60/40#) 1 minute Double Unders 1 minute Toes to Bar 1 minute Double Unders 1 minute DB Push Jerks (60/40#) -rest 2 minutes- post total reps per round and any scaling
Workout of the Day: Back Squat 5-5-5-5-5 (all sets around 80-85% 1RM) Post loading for all sets and any scaling Use these dates to help plan your plan: June 15 2021 (5×5), May 25 2021 (7s), March 4 2021 (3RM), Oct 14 2020 (5×5), Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)
Intended Stimulus Today we train with a 5 round volume set of 5 reps. In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets). Once you have worked up and are ready… you have 5 sets at 5 reps each. Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET! A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can and should bump up the weight a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilt (if you don’t have enough weight on the bar and you know it!)