Friday, February 15, 2019

Power

5 x 2 Tempo Back Squat @ 65%
* :07 Down / :03 Pause in the Bottom

WOD
"Pinned"
3 RFT
5 Ring Muscle Ups
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

*Courtesy of CrossFit Linchpin

A Tip for Today
When the hips fatigue on a kipping muscle up, your first tendency is to start pulling early.  The early pull can lead to low transitions, making the muscle up feel more difficult.  Let your hollow rise finish getting you up to the rings before you transition over the top.  Working your hollow and arch positions over and over on the floor lead to solid positions under fatigue during high intensity.


Thursday, February 14, 2019

WOD

"Open Mash"
20:00 EMOM
Min 1: 5 DB Deadlifts + 5 DB Push Press (50/35)
Min 2: 10 Burpees to a 6" Target
Min 3: 15/10 Cal Row
Min 4: Rest

Post WOD
2 Rounds:
1a) :30 Right arm DB Overhead Hold
1b) 30 Standing Banded Crunches
1c) :30 Left arm DB Overhead Hold
1d) 10 Ab Fallouts on Rings or Bar

A Tip For Today
What is the best way to lower body fat?  What is the best way to increase VO2 Max?  What is the fastest way to increase your fitness?  Interval training.  High intensity work, including weightlifting, with rest will overall change and benefit your body more than any other form of exercise.  Now add in the most important part, clean nutrition, and you are unstoppable. 


Wednesday, February 13, 2019

Power

Bench Press
5-5-5-5-5
*Max Rep Strict Chest to Bar Pull Ups Between Sets

WOD
"Whiplash"
3 RFT
400 m Run
10 Power Snatches (135/95)

A Tip For Today
Today could also be looked at as "Running Isabel".  If you have completed Isabel, we are looking for that same weight today.  We are not necessarily looking for all ten reps to be unbroken every round, but rather, a weight that when fresh you could rep out five to ten.  In fact, you might be working at small sets of two or three.  If it comes down to singles, or starts out that way, they need to be fast singles with your hands on the bar as quickly as possible. 


Tuesday, February 12, 2019

WOD

"Equalizer"
For Time:
50 Double Unders
10 Toes to Bar
50 Sit Ups
10 Handstand Push Ups
40 Double Unders
10 Toes to Bar
40 Sit Ups
10 Handstand Push Ups
30 Double Unders
10 Toes to Bar
30 Sit Ups
10 Handstand Push Ups
20 Double Unders
10 Toes to Bar
20 Sit Ups
10 Handstand Push Ups
10 Double Unders
10 Toes to Bar
10 Sit Ups
10 Handstand Push Ups

Post WOD
2 Rounds
50/30 cal Row
200 m Sled Walk

A Tip for Today
Last week, we asked that everyone attempt double unders and just scale back the number.  A lot of you were shocked that you actually were able to do them.  A lot of you also realized that double unders are in fact much harder than 3:1  singles.  So for those of you that want to, choose to do doubles and just scale the number of reps back. 


Monday, February 11, 2019

Power

Every 1:30 for 5 Rounds:
1 Front Squat
*Increasing in weight each round, ending with a heavy single

WOD
"Black Hat"
For Time:
21-15-12-9-6
KB Swings (1.5/1)
Front Squats (95/65)
Push Ups

Accessories
2 Rounds:
1a) 10 Total Weighted Step Ups
1b) 50 Banded Good Mornings
1c) 50 Band Pull Aparts

A Tip For Today
This workout is similar to what we might see in the Open.  The weights are lighter but there are a few extra rounds.  This adds a bit more planning to your game plan.  Where do you take breaks?  How long do you rest between movements.  Where can you go unbroken?  What pace should you start at so that the round of twelve is only somewhat awful and not the worst thing you have ever done? The key to getting through the Open is become comfortable being uncomfortable.