WORKOUT OF THE DAY

Thursday 210325 Run, TTB, Run, Push-up

Watch the Final Open Announcement for 21.3 Thursday at 5pm on ZOOM by clicking here!

And stick around for Yoga on ZOOM with Maria at 6pm!

3 rounds for time:
200m Run
20 Toes to Bar
200m Run
20 Push-ups

Intended Stimulus
With all the running transitions in and out of The Hut and turning around at the 200m “flower” you could easily treat the running today as just something to get through or even as rest, but you shouldn’t! Set a pacing goal and try to hit it on each and every 200m run. Then, shoot for 1-2 big sets of TTB. Do the same for your push-ups. There should be enough time spent doing other things that by the time you’re back to the TTB or push-ups you’re ready and able to break off big sets. Careful running as usual, please 🙂

Wednesday 210324 Hang Clean, Jerk, Pull-up

 
10 min AMRAP:
9 Hang Cleans (60/45kg)
6 Push Jerks (60/45kg)
6 Pull-ups*

*add 3 pull-ups per round. Score is total # of pull-ups completed.

Example:
rd 1: 9 HC, 6 PJ, 6 PU
rd 2: 9 HC, 6 PJ, 9 PU
rd 3: 9 HC, 6 PJ, 12 PU
rd 4: 9 HC, 6 PJ, 15 PU

Intended Stimulus
Simply put, you need to go heavy enough on the barbell to keep you from doing too many pull-ups! After a round or 2, or 3, you should not be able to go unbroken on the barbell. Meaning you should have to drop it before completing all 15 reps on the barbell. After each full round, the number of pull-ups goes up by 3 for the following round. Those who have a few Rx pull-ups should go Rx today. You’ll do PLENTY of barbell technique work to get you primed and ready to cycle a heavy load smoothly. Post your total number of complete pull-ups as your score in SugarWOD!

Tuesday 210323 Big Chipper

For time complete:
1 mile run
80 KB Swings (24/16kg)
40 Goblet Reverse Step Lunges (24/16kg)

Intended Stimulus
Run, swing, lunge, DONE! Clearly not a PR attempt on the mile run, but don’t think of this as a buy in jog either. Find an uncomfortable pace and hold it! Then, try and take these KB swings in a few big sets before attempting to go 40 goblet reverse step lunges in 2 sets or so! Straight forward stimulus here. Just a good old fashioned chipper 🙂

Monday 210322 5 rep Thrusters and a Finisher

Week #2 of the Open has come and gone. Well done to all the participants on Saturday morning! You should all be proud of your effort. How great was it to encourage and be encouraged by your fellow CFMers?! From Chandler, María, and Laura M tacking the 35# DB for the first time (and getting in hundreds of snatches between the 3 of them), to Dr. Jason and Mike M getting their first taste of burpee box jump overs in an open WOD, and to everyone else who absolutely sold out (see Thib below) to get as far as possible or done as fast as possible, we could offer endless shout outs! Lets get back in for another week of training. THAT is what makes the “testing” so rewarding 🙂

Workout of the Day:
20 minutes to build to a heavy 5 rep Thruster from the rack
-then-
5 minute AMRAP:
12/9 Cal Row
9 Thrusters (45/30kg)

Intended Stimulus
Notice the wording above… “a heavy 5 rep” does not necessarily mean “PR your 5 rep Thruster”! The goal is simply to build up to a heavy set of 5, taking 2 minutes between sets and eventually getting in 7 or so sets of 5 counting the empty barbell warm-up set. Then, you’ll de-load your bar for a fast and furious 5 minute AMRAP. You MUST be able to go unbroken on your 9 thrusters for at least 3 sets so choose your load wisely. Practice getting efficient transitions on and off the rower… who knows when we may see another WOD like this (this Saturday anyone?).

Saturday 210320 Open 21.2

Week #2 of the 2021 CrossFit Open is upon us and for 21.2 we get to do a repeat of 17.1! Make yourself familiar with workout 21.2 HERE and check out your past performance on 17.1 by turning your journals to Feb. 24th, 2017. Please sign up in advance on MindBody, arrive on time at 8am, and grab a box or bench out front of The Hut (keeping all standard social distancing protocols) just like last week! Please wear your face covering when you arrive, while you are judging someone, while you are watching, and after you have finished your workout. Who is ready for week 2?!

Open Workout 21.2
For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs

Rx: 50/35#, 24/20″ box
Rx Masters 55+: 35/20#, 24/20″ step up ok
Scaled: 35/20#, 20/20″ step up ok
Scaled Masters 55+: 20/10#, 20/20″ step up ok

Time cap: 20 minutes.

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/2

Friday 210319 AMRAP 16

16 minute AMRAP:
800m Run
30 Abmat Sit-ups
15 Goblet Squats (50/35#)

Intended Stimulus
Shoot for constant movement. Especially for those taking on 21.1 (also known as 17.1) this Saturday morning. Use this as 16 minutes of constant movement. Dial the intensity back just a touch and stay moving the entire time. Oh, and get a taste of that 50/35# DB 😉

Thursday 210318 Five Sprints

Watch the Open Announcement for 21.2 Thursday at 5pm on ZOOM by clicking here!

And stick around for Yoga on ZOOM with Maria at 6pm!

Workout of the Day:
Row 500m for time
-rest as needed-
Run 400m for time
-rest as needed-
Row 500m for time
-rest as needed-
Run 400m for time
-rest as needed-
Row 500m for time
Post TOTAL time for all 5 bouts to SugarWOD

Intended Stimulus
Three bouts of rowing, with two bouts of running in between! Each one of these is for time and you’ll rest as needed between bouts. Ideally, you will rest 2x as long as the bout takes. So, a 2 minute 500m row should be followed by a 4 minute rest. A 1:30 400m run is followed by a 3 minute rest. When all bouts are complete add up the total working time. Row #1 isn’t necessarily a PR attempt… we all know very well how a 500m row PR can put us on our backs for some time! You should still row fast, but keep the fact there there are 4 more bouts to go in the back of your mind 🙂

Wednesday 210317 3 AMRAPs of Push Pull

Workout of the Day
5 minute AMRAP:
12 DB Shoulder to Overhead (50/35#)
6 Pull-ups
-rest 2:30-
4 minute AMRAP:
9 DB Shoulder to Overhead
6 Pull-ups
-rest 2:00-
3 minute AMRAP:
6 DB Shoulder to Overhead
6 Pull-ups
post total completed rounds and reps to SugarWOD along with any scaling

Tuesday 210316 Snatch, Burpee, Row

21-15-9 reps for time:
Power Snatch (45/30kg)
Burpee Over the Bar
Cal Row

Intended Stimulus
Take this triplet at a blistering pace. Hitting the stimulus today comes down to getting the right load on the barbell for your 45 power snatches. Try and get the round of 21 done in 3 or fewer sets. This is NOT the workout to go quick singles on the power snatch. Get in some practice cycling the barbell and link some big sets together! Then, move through the burpees and rowing at a pace just dialed back a touch from “all out sprint” until the round of 9 turns into an ALL OUT SPRINT!

Monday 210315 Front Squats 7-7-5-5-3-3-3

Week #1 of the CrossFit Open was a big success! Thanks to all who participated. The way you encouraged one another, celebrated each others’ efforts, and gave your best was inspiring to say the least. That’s what this Open season is all about! We will run it back for week #2 this coming Saturday, March 20th, at 8am. Same format. Same community. Different workout! Join us on Thursday at 5pm via ZOOM for another Open announcement and then stick around for yoga with María at 6pm. But first, get the week of to a good start with some heavy front squats 🙂

Front Squat
7-7-5-5-3-3-3
Log all sets in SugarWOD
Goal is to get to a moderately heavy set of 7, 5, and then to do 3×3 at the same heavy load

Intended Stimulus
After a thorough warm-up, get in a set of 7 at a medium load. Then make a jump to what you think will be a rather challenging set of 7. Jump in load again for each set of 5, but be a bit conservative (think 75% 1RM). Make a final jump in load and then hold that load for the final 3 sets of 3 reps. Rest at least 2 minutes between sets. Between your 3 sets of 3 reps, rest even more.