Friday, October 20, 2017

WOD

On a 15:00 Clock for Max Reps:
0:00 - 3:00:
400 m Run
Max Rep Pull Ups
REST 1:00
4:00 - 7:00
400 m Run
Max Rep Clean and Jerks (155/105)
REST 1:00
8:00 - 11:00
400 m Run
Max Rep Pull Ups
REST 1:00
12:00 - 15:00
400 m Run
Max Rep Clean and Jerks (155/105)

*Courtesy of CrossFit, Inc.

Tip of the Day
Given the 3:00 window, your run needs to be completed at a brisk pace.  Taking an easy jog will only take up too much time.  Once you come in the door, do not fall into the habit of getting chalk or drinking water, just start.  You will find that the movement before doesn't always exhaust the next one. 


Thursday, October 19, 2017

Gymnastics

5:00 AMRAP
3 Ring Rows With :03 Pause At The Top
5 Ring Dips (or Deficit Push Ups)
5:00 AMRAP
10 Hollow Rocks
:15 Side Plank Per Side

WOD
For Time:
50 Squats
21 Handstand Push Ups
20 Burpees
15 Handstand Push Ups
50 Sit Ups
12 Handstand Push Ups
20 Buprees
9 Handstand Push Ups
50 Squats

Tip of the Day
Why train hollow rocks and supermans?  Why train L-sits and hip extensions?  The stronger your core and the more you understand the hollow body position, the better you are as a gymnast.  The hollow body position generates all of our power when kipping and is also the best way to become "stacked" in our handstand position.  If you find that your handstand push ups feel chaotic and all over the place, bring your feet together and reassess your hollow positioning.  That position will make all of your gymnastic movements easier and more efficient.




Wednesday, October 18, 2017

WOD

With a Partner:
For Time:
120 Double Unders Each, Relay Style
60 Chest to Bar Pull Ups
60 Hang Power Snatches (95/65)
120 Double Unders Each, Relay Style

*Partners may share the middle work as desired

Tip of the Day
When working with a partner, you want to discuss before hand how you would like to break up the work.  For this one, we would have a better jump roper go second at the beginning and first at the end.  As far as the work in the middle is concerned, smaller sets always keeps the power out put higher.  If chest to bars are not a strength, one at a time and alternating might be your game plan.  For the snatches, you want to do small, unbroken sets.  If that means 3 or 5, so be it.  If it is light enough that 10 is a manageable, unbroken set, go for it.  Communication is key when working with someone else.


Tuesday, October 17, 2017

WOD

For Time:
4 x 250 m Row
4 x 500 m Row
2 x 1000 m Row

*Rest 1:1 Between Efforts
*Compare to 7-22-15

Tip of the Day
Do not be deceived by the short rows at the beginning.  Going all out on the 250's with such short rest will reap havoc on the 500's.  If you know your 2k pacing, go a bit over that on these efforts.  The goal is to be able to push strong on the 1000's. 


Monday, October 16, 2017

Fight Gone Bad

3 Rounds:
1:00 Max Reps Wall Balls (20/14)
1:00 Max Rep Sumo Deadlift High Pull (75/55)
1:00 Max Rep Box Jump (20)
1:00 Max Rep Push Press (75/55)
1:00 Max Cals on Rower
*REST 1:00 Between Rounds
**Keep Continuous Count Each Round
***Score is Total of All 3 Rounds

Tip of the Day
The key to being successful on this workout is being able to push hard but not give it 110% in the first round.  Ideally, you would like 3 scores that are relatively close to each other.  Find a pace that you can keep for fifteen minutes.