Friday 19 October 2018 – On-Ramp Day 3 / Grace

Happy Friday Athletes! Today is the final day of On-Ramp for October. I was lucky enough to be one of the coaches for Wednesday’s OR Day Two and It was good to see some of our athletes getting their fitness on around the periphery.

Today’s PM class will consist of a strength portion focusing on the Back Squat and then we will be doing one of the CrossFit Girls workouts in support of the Barbells for Boobs fundraiser for breast cancer awareness month. For more information about this organization and their mission, please click the link.

First, we’ll get after some Back Squats working to 6 sets of 5 reps at 70-75% of your 1RM weight. This will build on you quickly, so after you complete a set, take some time to recover before you get into the next. By your sixth set, this should feel like solid work.

Once you’re done with that, shake out the legs because they’re about to get some more love with this benchmark WOD. Grace consists of 30 Clean and Jerks for time at RX weights of 135/95. Get a few reps with the unloaded bar then work to your WOD weight.

Grace is designed with the intent of being one of the fastest CrossFit benchmark workouts. In order to meet this intent, reduce your load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes.

Get this done, log your score, have a great weekend, and see you Monday for just a little bit more.


BackSquat 6×5 @ 70-75%

Grace 30 Clean and Jerks 135/95


Thursday 18 October 2018 – Do you take your legs for granted?

Happy Thursday! Today we will be paying the man in his favorite form of currency, Sweat Equity. This WOD is a chipper that involves a 2,000 meter row, 150 double unders, and 10 rounds of Cindy (5 Pull-ups, 10 Push-Ups, 15 Squats) all done straight through for time.

When you row, keep your form. Your coaches will ensure you have the right form, but remember when you start to collapse over your legs when you return you’re losing power. Sit up, back straight and hinge at the hips.

For your DU, break them into repeatable sets to get through the 150. Go to big up front and you will wear down quickly.

Cindy seems easy enough but it will build quickly so find a pace / scale you can maintain and get it done.

Any questions about points of performance prior to asking coach? Look below.

2K Row
150 Double Unders
10 Rounds of Cindy



Wednesday 17 October 2018 – On-Ramp Day Two

Hello athletes, today will be the second day of On Ramp for new HWCF athletes so there will be no AM Class today. If you come to workout in the am, please be aware and considerate of the coaches and new folks.

The PM is available for both sessions so, try that out and meet some of your fellow HWCF Warriors! If not, swing in during your lunch break and work on today’s movements. 

Today we have a set of EMOM’s (Each Minute On the Minute). The first will be 12 minutes long and focus on skill work. For this we will take on the Hand Stand Push Up and alternate it with the GHD or Ab Mat situp.

If you are not comfortable with being upside down use this time to get into the extended hand stand against the wall and HOLD IT for 40 seconds or as long as you can. If you find ab mat sit ups ‘easy’, then get to the GHD and build some core strength.

EMOM # 2 will be straight forward strength work where, for 10 minutes, you will do three (3) deadlifts at 75% of your 1RM. This should be doable but you’re going to feel it, so find your weight and move it paying attention to the points of performance.


EMOM#1 12 min
even: 5-10 HSPU
odd:10-15 GHD or ab mat

EMOM#2  10 min
3 Deadlifts @ 75%


Tuesday 16 October 2018 – Taking it overhead!

Today we will be taking the weight back overhead for both pieces of today’s work. First, we will dial in our Push Jerk by working through 5 sets of 3 reps using 60-65% of our 1RM. This is the last day in this training cycle we will use weights this low, so as always, focus on your movement and nail the mechanics of the lift.

Points of Performance to remember: Full grip on the bar with elbows slightly in front of the bar; Dip and Drive the bar from the front rack to over head straight up; move your head out of the way of the bar path; Catch the bar in a partial squat over head; Lock out the elbows; Stand up.

Once you finish your Push Jerks, get ready for the WOD which is a couplet on a descending rep ladder for time. The two movements are the Sumo Deadlift High Pull and the Push Press both at 75/55 for RX weight. This should be a fast, snappy WOD so find a weight that allows YOU to push through big sets. As you set up, if your chosen weight doesn’t allow you to do 10 unbroken push press, then it’s too heavy.

Now, life is short, so get in there and have some fun with it but don’t make it easy. You’re too good for that.


Push Jerk 5×3@ (60-65%)

WOD: 21-18-15-12-9

Sumo deadlift high pull (75/55)
Push Press (75/55)



Monday 15 October 2018


Strength will be a full cleans while the metcon will be powers.

Get ready for that heart rate to go up and that breathing to be heavy.

Coach Mike is much better are writing these than Coach Steve E is.

Clean 6×3 @ 65%

3 Rounds for Max Reps (15 min Total)

Power Clean for 30 sec rest 30
Power Clean 23 sec rest 35
Power Clean 20 sec rest 40 sec
Power Clean 15 sec rest 45
Power Clean 10 sec Rest 50

no rest between rounds

(weight 155/105)