Thursday 11 April 2019 – When you work, work like you mean it!

Today’s WOD last 25 minutes, but it’s not all work, so when you do work, work like you mean it!

The 25 minutes are broken down into three five-minute AMRAPS, with a five-minute break between them. For the five-minutes of work, you have a calorie row buy in (each round, this buy in is less than before), Dead Lifts (each round is increasing weight, decreasing reps), and 8 Box Jump Overs.

Get through the row and a steady pace and don’t blow up the legs because you’ll need them for the rest of the AMRAP. Once you get through the Dead Lifts and transition to the Box Jump Overs, be sure to move with deliberate intent. That first jump will be harder than you think it will. When you make your jumps, aim for an inch higher than the top so you are sure to clear it. Trust me.

After rounds one and two, you have a 5 minute rest/reset time, so use it to recover your breathing / heart rate and change the weight on your bar for the dead lifts.

This one is fun; push yourself!

5 min AMRAP
Buy in 50/35 Calorie Row, then
12 dead lifts (185/135)
8 box jump overs (24/20)

Rest 5 minutes

Buy in 35/25 Calorie Row, then
8 dead lifts (225/155)
8 box jumps overs (24/20)

Rest 5 Minutes

5 min AMRAP
Buy in 20/15 Calorie Row, then
4 dead lifts (245/165)
8 box jumps overs (24/20)

Wednesday 10 April 2019

Light and fast; that’s the name of the game today. We will be working on gymnastic skills (Body Weight) for the first part of the class. For these two movements, pull-ups and push-ups, find the hardest scale that you can accomplish all the movements in the 10 Min EMOM.

After that, the WOD is a straight forward triplet consisting of 20 Kettle Bell Swings (53/35), 20 Ab-Mat Sit-Ups, and 20 Wall Balls (20/14) done for 5 rounds for time.

For those of you into the numbers, this is 300 total movements, so pace yourself for the long haul, and then grind it out. Go for unbroken movements and keep moving. With that said, you don’t have to do 20 incredibly fast (insert movement here), but just keep moving along. 20 slower KBS can have significant training impact; it’s called endurance, so endure it.

10 min EMOM:
Even Minute: 5 Pull-Ups
Odd Minute: 10 Push-ups

5 Rounds For Time
20 Kettlebell Swings (53/35)
20 Ab Mat Sit ups
20 Wall balls (20/14)

Monday 8 April 2019

Athlete, spring is here and we’re kicking of a new cycle by (re)testing some One Rep Maxes this week. Tomorrow, we’ll take our time and fight to find the 1RM for both your Back Squat and Shoulder Press.

Work hard for those 1RMs every day this week because these are the numbers you’ll be working with for percentages for the rest of this cycle.

Once that is done, the WOD will be the CrossFit benchmark workout, Annie. Just a few jump ropes and some sit ups. This is one of the WODs that is intended to be done fast and furious, so aim for a solid sub 10.

1RM Back Squat
1RM Shoulder Press

WOD: “Annie”
For Time:
50-40-30-20-10 Reps For Time
– Double-Unders
– Sit-Ups

Friday 5 April 2019 – Spring is in the air…

Happy Friday Athletes! As we are beginning to feel the first hints of spring with slightly less cold days and pollen counts climbing like a mountain goat on speed, it can mean only one thing…. That’s right; Murph is coming!

Today we’re going to get some Front Squatting done to make sure those legs are feeling the love! You’ll be taking on 4 sets of 3 reps at 85% of your 1RM. This one should feel heavy, but doable. If your third rep of the set feels easy, then perhaps you’re not quite at that 85% level. On the flip side of that coin, if you get through the second one on the struggle bus and think to your self, How in the name of all that is holy can I do a third, then it might be a bit too much.

As always, keep that core braced and do NOT look at the floor. You look at the floor and that’s where the weight has a high potential of ending up. Keep your gaze straight out, or even a bit up so that causes you to keep the chest up and a stable ‘shelf’ for the bar. As always, Look where you want to go, not where you’re afraid to end up. The eyes lead the head, and the head leads the body. Enough said.

After that, clean up the floor and get ready for a Murph training session via a 15 min AMRAP consisting of a 400M run and two rounds of Cindy ( 5 Pull-ups, 10 push-ups, 15 squats).

Find the scale here that you will work on when you take on Murph in a few months. This will give you a baseline and allow you to focus on those specific movements to ensure success that day! This will also be a time to consider hand care / equipment for the pull-ups. Talk to the coaches if you have questions there.

Have a great weekend!

Strength: Front Squats 4×3@85%

15 min AMRAP

400m Run (if its too cold have athletes row)
2 rounds of Cindy
(Cindy 5 Pull-ups, 10 push-ups, 15 squats)