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21
Apr

GOAT Day (2 options) Thursday 4/22/21

VIDEO – How to do Double Unders A GOAT for many is the double under. Just 5 minutes before and after class each day for a week could get you to the next level! Every 2-3 weeks we will be continuing our Thursday GOAT training, to give you the opportunity and time to work on items you might like to focus on. There will always be an alternative workout on this day for those who rather just get a burner in. If you’re new to this details below! “Goat” is CrossFit slang for a movement that challenges us Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups, Olympic Weightlifting These are the best days to turn perceived weaknesses into strengths No better way to do that than today We don’t improve our technique with a high heart rate – that’s what we refer to as “training” Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate As an example, to improve the technique of double unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results Choose two “Goats” to work on, and we’ll alternate between them on each minute Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range Athletes have the option to...
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20
Apr

Weightlifting Wednesday 4/21/21

Strength – 12 minutes Front Squat Cycle*May 3rd is most likely when we retest our 1 rep front squat max. We are getting close to wrapping this up! 3 sets of 3 at 95% of your 1 rep max front squat (all sets at the same weight) *If you fail on any of these sets don’t be discouraged… To make the proper gains you have to take your body to that place so it can adapt and grow… *If you have not tested your 1 rep front squat max, please complete 3 very challenging sets of 3 front squats during this time. Conditioning WOD – 15 min cap For time… 20 Thrusters20 Sumo Deadlift High Pulls20 Power Cleans20 Overhead Squats20 Front Squats*Starting at 0:00, complete 4 burpees every minute on the minute until workout is finished *Barbell is 95/65 *If you do not finish within the time cap, add one second per rep not completed and add to time (ex 15:08 – 8 front squats left) Extra Work (before or after class) 1. Snatch – 36 min clock (12 min each station) A. Snatch High Pull – 5 sets of 2 at 80-110% of your 1 rep https://youtu.be/WXoIHlJ7u4s B. Tall Snatch 5 sets of 2 – lightweight (work on speed under the bar) https://youtu.be/dCiugtIWFrU C. Snatch (put it all together now)
19
Apr

W.O.D. and Endurance Tuesday 4/20/21

DAILY MINDSET“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan. What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!” Ever have a hard time starting to clean the house? The trick everyone knows… is to just start.To take that actual first step, and create momentum. Let’s reinforce this in our minds:We weren’t made to wish. We were made to act. Conditioning WOD – 25 min cap For Time complete… 27-21-15-9 reps of…Chest to Bar Pull-ups or 9-7-5-3 Bar Muscle UpsPush Jerks (135/95)Calorie Machine WORKOUT BRIEF [0:00-3:00]DESCRIPTION This workout has a beautiful combination of movements – pull, push, cardio. Lots of opportunity for a high heart rate too. Another longer time domain – 16-22 minutes. Scoring – total time to complete the workout. CHEST-TO-BAR PULL UPS 72 reps total. Approach each round with the mindset that they could be completed in 3 sets (i.e., 27 = 9-9-9 or 12-9-6 and 21 = 7-7-7 or 10-6-5) . More than 3 sets is ok, but the...
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18
Apr

W.O.D. Monday 4/19/21

Strength – 12 minutes Front Squat Cycle (Maintenance Day) – 12 minutes Every 2 minutes complete a set of 2 Front Squats, all at 80% of your 1 rep max (6 sets) *If you have not established your 1 rep front squat, now is the time as we get deeper into this cycle*Wednesday will be 3 x 3 at 95% of your 1 rep front squat… DAILY MINDSET“Give more. Give what you didn’t get. Drop the old story.” – Unknown Self-identity is a weapon. A weapon that can be on either side of the trench. When we think about this quote, we might be thinking of our past. And if you’re human, chances are that at some point in your life you held onto a “bad memory”. It would manifest into our daily lives in a unique way, and potentially frequently. Every individual and experience is different, yet there is a commonality at the bottom line of all of ours… that here today, we can continue to be impacted by them. Think about the way you think.Who is directing our lives?Will we let it be the past, or should we be the ones writing the story?It is never too late to pick up the pen. The past does not define who we have to be today.Be the change you want to see. Conditioning WOD – 12 minutes As many rounds + reps as possible in 12 minutes of…20/15 Calorie Machine15 Wallballs (30/20) *if low on balls, use a slam ball10...
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15
Apr

W.O.D. Friday 4/15/21

Strength – 16 minutesFront Squat Cycle *1 set every 4 minutes (4 sets) *To keep us focused and on task lets complete a set every 4 minutes. Coaches please help create this with a possible EMOM. This will make every rest approx. 3.5 minutes until their next set to maximize rest. 4 sets of 4 at 90% of your 1 rep max front squat (all sets at the same weight) If you fail on any of these sets don’t be discouraged… To make the proper gains you have to take your body to that place so it can adapt and grow… *If you have not tested your 1 rep front squat max, please use this time to do so before we go any deeper into the squat cycle! DAILY MINDSET“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks. When we look at the work behind the closed doors, we start to see what talent really is. Hard, committed, unwavering effort.Never fooled by those that “make it look easy”, as easy doesn’t happen by accident. To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… it’s invigoration. It’s proof that we too can reach those heights… if we, that is, put...
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14
Apr

W.O.D. and Endurance Thursday 4/15/21

*Daily and endurance WOD will be the same today! As many rounds + reps as possible in 25 minutes of… Buy-In: 1500/1200m Row, 1000m Run or 1200/1000m Ski, or 70/50 Calorie Bike Time Remaining for Max Rounds/Reps:8 Lateral Burpee Over Dumbbell10 Dumbbell Box Step-Overs (50/35#) (24/20″)12 Single-Arm Dumbbell Snatch (50/35#) WORKOUT BRIEF [0:00-3:00] LATERAL BURPEE OVER THE DUMBBELL Two-feet leave the ground at the same time. DUMBBELL BOX STEP-OVER Performed with one dumbbell supported in any appropriate style (i.e., by the side; on the shoulder; in the front rack with both hands, etc.) Although only 10 reps, with the fast turnover it will get grippy quick. Consider having your athletes take deliberate :5 breaks. SINGLE-ARM DB SNATCH One dumbbell – ground to overhead Perform 6 reps on the right side and 6 reps on the left side. Athletes can manage the reps however they like, as long as 6 are performed on each side every round. Coming off the DB Box Step-Over, grip may become a factor. Consider having your athletes use a hook grip and/or flash open the fingers (loosen the grip slightly), as the DB is being lowered to the ground. GENERAL WARM-UP [3:00-10:00] 50 Jumping Jacks 10 Ankle Rocks (each side) Video 5 Active Samson + Air Squat (each side) Video 30 Mini Tuck Jumps (we’re still getting warm, knees lower) 10 Single Arm Dumbbells (both hands on head of DB’s) 10 Kang Squats (good morning to squat to stand) SPECIFIC WARM-UP / TEACHING [10:00-26:00]LATERAL BURPEE OVER...
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13
Apr

W.O.D. Wednesday 4/14/21

Front Squat Cycle (Maintenance Day) – 12 minutes Every 2 minutes complete a set of 2 Front Squats, all at 80% of your 1 rep max (6 sets) *If you have not established your 1 rep front squat, now is the time as we get deeper into this cycle*Friday will be 4 x 4 at 90% of your 1 rep front squat… Conditioning WOD – 12 minutes Every 3:00 x 4 Rounds:15/12 Calorie Machine10 Hang Squat Cleans 135/955 Bar Muscle-ups Score is Sum total *Scale Bar Muscle Ups 2:1 with any pullups variation (10 of your choice)*For the correct stimulus, aim to scale the rep or calorie scheme or weight, to enable you to keep your rounds 2:30 or under Extra Work Hang Squat Clean for load: Work up to a heavy 1 rep hang squat clean Extra Work 2 Accessory – Banded 100 – Pull Aparts 100 – Bicep Curls 100 – Tricep Extensions 100 – Monster walk steps
12
Apr

W.O.D. and Endurance Tuesday 4/13/21

DAILY MINDSET“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way. But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn. To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before. Strength – 15 minutes Push Jerk 5-4-3-2-1 PUSH JERK Athletes will complete 5 working sets of Push Jerks out of a rack These sets are designed to be completed unbroken Before getting to the first working set of 5, athletes can look to take several warmup sets This is the best time as coaches to see and correct movement Getting athletes to be aware of how they move here will make it easier for them in the higher intensity workout that follows Make it a goal to get around to each athlete for at least 1 point of feedback Conditioning WOD – 15 minutes As many rounds +...
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