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WORKOUT OF THE DAY

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Wednesday 211110 10 RFT with a Partner

10 rounds for time with a partner, work rest:
0.5/.4 mile Assault Bike
6 Power Snatch (50/35kg)
6 Burpee Box Jump Overs (24/20″)
post team finish time and any scaling

Intended Stimulus
Hit each round hard, as if your main goal was to get your partner back to the bike before they want to 😉 Then, hopefully they’ll return the favor and you’ll both be in this beautiful fitness improving loop! The power snatches need to go unbroken for the majority of the workout, so chose your loading wisely. Get your bar safely to the ground and ensure it’s not moving before quickly transitioning to the box and getting your 6 burpee box jump overs. Your partner rests while you work, you rest while your partner works, and when the team gets 10 rounds (5 rounds per athlete) check the clock and log that time. Enjoy!

Tuesday 211109 3 RFT: Run, Sit-up, Ring Dip

Congrats to all who PRed during the Deadlift BBQ and in the morning classes that day! Get those written up on the PR board if you haven’t already done so. PRs like these prove we are collectively getting stronger month after month while PRs on workouts like last Monday’s “Jackie” demonstrate an increase in fitness in a different time domain and different modalities. Together they show that you are increasing your work capacity across broad time and modal domains…. simply put: here at The Hut, we’re STILL getting fitter! Today’s workout is not a “compare to”, but it does represent training in yet another time domain and with different monostructural and gymnastics movements. Hitting training days like this hard surely pays off when we get to the testing days we all love 🙂

Jonathan leads a CFL1 style DL circle. Remember, the warm-up and skill work is always purposeful!

3 rounds for time:
800m Run
40 Sit-ups
20 Ring Dips
post finish time and any scaling

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.

Did Maria make this 30″ box jump?!

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.

Coordinated tall box jumps in the big room!

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

This mystery athlete had a killer cross step on her box step overs! Who is she?!

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?! 😉

Name this mystery gymnast?

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.

Congrats to all the October PRs!

“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

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