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WOD & Blog

Friday 02.15.2019

By Samy Daghir / February 14, 2019 / 2 Comments

”The world has no room for cowards.
We must all be ready somehow to toil, to suffer, to die. And yours is not the less noble because no drum beats before you when you go out into your daily battlefields, and no crowds shout about your coming when you return from your daily victory or defeat.”
–Robert Louis Stevenson courtesy of Pistol Pete

Warm-up Drills
I. Row 35kcal
II. Dynamic Drills & Yoga Series
III. 2 Rounds of
5 x Pull-ups
5 x Push-ups
10 x Air Squat (wall/bench drill)
10 x Hollow Rocks
IV. Mobility

Impact/Focus: Back Squat Drop Sets
Warm up as needed before completing the following workload for Back Squat every :75 for 9 rounds.

Back Squat 5-3-1-5-3-1-5-3-1 (same weight across sets)

Notes: Select from the following options for loads to use across all sets and reps. Whichever weight is within a 50-60% rep range of a 1rm would be ideal if the data exists for the athlete’s reference (noted as male/female weight options).

L4(Rx+): 185-225/135-155 lbs
L3(Rx): 155/105 lbs
L2: 135/95 lbs
L1: 95/65 lbs

Post scores to comments.

“Vacua”
10:00 AMRAP
6 x Handstand Push-ups
9 x Box Jumps (24/20”)
12 x Power Cleans (115/75lbs)

Notes: Scaling options are below with repetition conversions for today at 1:1

L3(Rx): HSPU (abmat and 25lb plates) or floor, Box Jumps are 24/20”, Power Clean weight assignments are 115/75lbs.

L2: Modified ROM for HSPU’s, 20/16” for height of Box Jumps, Power Clean weight 95/65lbs.

L1: DB Press, 16”/12” for height of Box Jumps (bumpers), Power Clean weight 75/55lbs.
**additional scaling may be necessary and applied.

Post scores to comments.

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Thursday 02.14.2019

By Samy Daghir / February 13, 2019 / 3 Comments
Click the image above to learn about this year’s CrossFit Games Online Qualifier… more details coming soon.

Warm-up Drills
I. Row 500m
OR… Spikeball!!
II. Dynamic Drills & Yoga Series
III. Mobility

“Pokey Bruiser”
2 x Rope Climbs
100ft x “Low” Bear Crawl
20 x Knees-2-Elbows
20 x Squat Jumps (from med.ball to triple ext)
20 x V-ups
20 x Burpees
20 x Ring Row
20 x Wallball (20/14lbs)
20 x GHD Sit-ups
20 x Medicine Ball Cleans

Notes: Scaling overview on movements below.
L2: Rx (rope climbs begin supine on the deck)
L1: Substitute 4 x Knotted Rope Climbs or 6 x Pulls to standing when scaling Rope Climbs. Knee Raises or Supine Leg Raises scaled for Knees-2-Elbows are 1:1 for repetition assignments.
GHD Sit-up scaling is 1:1 to Modified ROM GHD Sit-ups or Abmat Sit-ups.

Post scores to comments.

Skill Development: Turkish Get-ups
Warm-up as needed before selecting a light to moderate weight kettlebell (ie. 24/16kg) and completing the following gauntlet of max repetition intervals. Alternate sides per repetition during each work period.

1:00 x TGU Max Reps
1:00 x Rest
2:00 x TGU Max Reps
1:00 x Rest
3:00 x TGU Max Reps
1:00 x Rest
2:00 x TGU Max Reps
1:00 x Rest
1:00 x TGU Max Rep

Post total repetitions completed to comments.

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Wednesday 02.13.2019

By Chase / February 13, 2019 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 2 rounds of
10 x Deadlift
10 x Barbell Row
10 x Clean
10 x Floor Press
III. Mobility

“Linda”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift (1 1/2 x Bodyweight)
Bench Press (Bodyweight)
Clean (3/4 x Bodyweight)

Notes: Scaling guidlines will be as follows. If additional scaling is needed it will be provided.
Level 1: Rx
Level 2: 75% of weight
Level 3: 50% of weight

Post times to comments.

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Tuesday 02.12.2019

By Samy Daghir / February 11, 2019 / 1 Comment

Warm-up Drills
I. Row 35kcal
II. Dynamic Drills & Yoga Series
III. 2 Rounds of
5 x Pull-ups
5 x Push-ups
10 x Air Squat (wall/bench drill)
10 x Hollow Rocks
IV. Mobility

“Operant Precision”
4 Rounds for time of
Pull-ups x 15-12-9-6
Row (kcal) x 30-24-18-12
GHD Sit-ups x 30-24-18-12

Notes: Scaling for Pull-ups and GHD Sit-ups is noted below as assignments from L1: Beginner through L4(+): Advanced/Experienced. Read the above reps/rounds as follows; round one is executed as 15 x Pull-ups, 30 x Row (kcal), and 30 x GHD Sit-ups, etc.

Click Image to open in separate window to access zoom capability: CrossFit GHD Sit-up execution and ‘points of performance’ for your leisure learning enjoyment.

GHD Sit-ups (scaling 1:1)
L4: GHD Sit-ups with both hands extend overhead for a touch to the deck at full extension ROM; the repetition completes when both hands reach the bottom roller set on the glute-ham developer.
L3 (Rx): GHD Sit-ups with a 1-arm touch deck at extension and bottom roller at full flexion ROM.
L2: GHD Sit-ups with a half or modified range of motion and omitting any incorporation of hand/arm reach at ROM extension.
L1: Abmat Sit-ups

Pull-ups  (scaling 1:1)
L4: Chest-2-Bar Pull-ups (Butterfly, kipping, or strict)
L3 (Rx): Chin-over-bar Pull-ups (Butterfly, kipping, or strict)
L2: Pull-ups with band attached to Pull-up Bar (kipping or strict)
L1: Ring or Barbell Body Row (strict)

Post scores to comments.

Skill Development: Handstand & Inversion Competency
5 Rounds of 2:00 intervals to achieve requisite workload. Preserve a minimum of :30 seconds rest between efforts.

L4: Handstand Walk x 25ft
L3: Freestanding Handstand Hold x :25 seconds
L2: Wall Walk x 3 reps (minimum 10 ‘hand-steps’ per rep!)
L1: Handstand Kick-up x 3 reps (if successfully in handstand against wall hold for :02-:15 per rep)

Post scores to comments.

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Monday 02.11.2019

By Samy Daghir / February 10, 2019 / 2 Comments

Warm-up Drills
I. Jump Rope x 2:00
II. Dynamic Drills & Yoga Series
III. 2 Rounds of
5 x Hand Power Snatch (45/35lbs)
5 x Power Snatch (45/35lbs)
5 x Overhead Squat (45/35lbs)
5 x Snatch (full;45/35lbs)
IV. Mobility
**Additional warm-up musings found at end of post.

Impact/Focus: Snatch Single Rep Every :75
Complete the following 1 x Snatch workload every :75 for 10 rounds total (passes through the full squat).

Every :75 perform 1 x Snatch for 10 Rounds

Notes: Climb in weight as able.

Post scores to comments.

“Block Chained Intervals”
5 Rounds of (:30 max effort x :30 rest)
Snatch (full) @ 95/65lbs

Rest 1:00

6 Rounds of (:30 max effort x :30 rest)
Double-unders

Rest 1:00

7 Rounds of (:30 max effort x :30 rest)
Wallball (20/14lbs)

Notes: While the global intent of this conditioning format is the achievement of a maximum repetition volume there is powerful additional incentive on the athlete to also focus on sustaining a consistent work output for unbroken bouts of :30. Get some, freaks.

Post scores as total reps per movement to comments. Additional benefit for the athlete exists in noting the best and most sustained workloads achieved during training for each movement as well.

**Thoughts…
On scaling a warm-up.
Adapted for an athlete working through limitations and requisite additional preparation regarding shoulder functional mobility during the warm-up may appear as such;
5 x Each of PVC Kneeling Passthrough, Half Kneel Passthrough, Standing Passthrough w/ around the world drill
10 x PVC Muscle Snatch
5 x Power Snatch
5 x Overhead Squat
10 x Overhead Snatch Grip Barbell walking lunges (5 left, 5 right)

**Snatch movements and walking lunges would be either PVC or a barbell. This is just one way we can attain safe, functional athlete movement in the full snatch movement and thus facilitate its learning provided the athlete brings an active and adaptable mindset to their training experience.

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Friday 01.08.2019

By Samy Daghir / February 8, 2019 / 3 Comments

Warm-up Drills
I. Row 500m
II. 2 Rounds of
:15 x Handstand Hold
5 x Deadlift (45/35lbs)
5 x Clean (full;45/35lbs)
5 x Front Squat (45/35lbs)
III. Mobility

Impact/Focus: Clean Single Rep Every :75
Complete the following 1 x Clean workload every :75 for 10 rounds total (passes through the full squat).

Every :75 perform 1 x Clean for 10 Rounds

Climb in weight as able

Post scores to comments.

“Leopard Print”
12:00 AMRAP of
15 x Medicine Ball Cleans (20/14lbs)
10 x Handstand Push-ups
15 x Box Jumps (24/20”)
10 x Toes-2-Bar

Post scores to comments.

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Thursday 02.07.2019

By Chase / February 7, 2019 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:

I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 6-6-6-6-6
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“Tomato Can”

Tabata x Slamball (30/20)
Rest 1:00
Tabata x Pistols (4 rounds left/4 rounds right)
Rest 1:00
Tabata x DB Snatch (50/35)
Rest 1:00
Tabata x Mountain Climbers (Full ROM)

Notes: The Tabata interval sequence today is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 rounds of each movement before resting and moving on to the next task.

Score best/worst reps for each movement.

Post scores to comments.

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Wednesday 02.06.2019

By Samy Daghir / February 6, 2019 / 1 Comment

Warm-up Drills
I. Speed Rope 2:00
II. Dynamic Mobility
II. 2-3 rounds of
7 x Ring Rows
10 x Hollow Rocks
15 x Air Squats
(Wall+Bench Therapy)
III. Mobility

Impact/Focus: Push Press
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push Press.

Push Press x 2-2-2-2-2-2-2

Notes: Utilizing adequate rest between sets, athletes should plan a thought-out approach for navigation of sets/reps; as load increases the intent is to climb through each workload with sound technique and explosive execution.

The Push Press ideo link and movement points of performance found HERE.

Post loads to comments.

Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload of Back Squat.

Back Squat 2-2-2-2-2 (35X1 Tempo)

Notes: Description of the tempo for today’s back squats can be explained further HERE.

Post loads to comments.

Skill Development WOD: Double-under Ladder
Complete the following work/rest intervals for Double-unders.

50 x Double-unders
Rest time to complete
35 x Double-unders
Rest time to complete
20 x Double-unders
Rest time to complete
35 x Double-unders
Rest time to complete
50 x Double-unders

Notes: After each round has been completed, rest the exact amount of time it took to complete before moving into the subsequent workload. Scaling for single-unders for today will be 2:1.

Post total working time for all five sets to comments.

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Tuesday 02.05.2019

By Chase / February 5, 2019 / 2 Comments

ANNOUNCEMENTS
— Our February on-ramp class begins tonight Tuesday, February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00/Run 400m (Wipe off feet)
II. 2 rounds of
7 x Hindu Push-ups
10 x Barbell Row
10 x KB Swings
III. Mobility

Impact/Focus: Barbell Row
Warm up as needed before completing the following workload of Barbell Rows.

Barbell Row 8-8-8-8-8

Notes: Movement Demo HERE. Complete the repetitions with strict form of the back position.

Post loads to comments.

“Cryoseism”
Complete 21-18-15-12-9-6-3 reps for time of
Burpees
GHD Sit-ups
‘American’ KB Swings (24/16)

Notes: Burpee repetitions will be chest to deck and full extension at the top of the rep or 6″ target will be assigned to the athlete. Rx GHD repetitions will be with one arm extended to the ground for contact.

Post times to comments.

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Monday 02.04.2019

By Samy Daghir / February 4, 2019 / 2 Comments

ANNOUNCEMENTS
— Our February on-ramp class begins Tuesday, February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. Dynamic Mobility Drills
III. 2 rounds of (w/ 1 Dumbbell 5L+5R)
10 x Dumbbell Press
10 x Dumbbell Front Squat
10 x Dumbbell Thruster
10 x Dumbbell Snatch
IV. Mobility

Impact/Focus: Power Snatch 5 x 5 Barbell Cycling
Warm up as needed with sets of 3-5 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every 2 minutes for 6 Rounds (12:00 total working time)
complete the following:

5 x Power Snatch

Notes: Execute these working sets/reps unbroken, utilizing the same weight across all sets is ideal if a challenging load (glass ceiling consideration 60% 1RM Range). If sets are fast, explosive, and cycled with sound technique then weight increases may be applied. The magic is in the movement, freaks, get some.

Post loads to comments.

“6 Rings”
Complete for time
Row 500m

Then complete the couplet of
15-12-9
Dumbbell Thrusters (50/35lbs)
Chest-2-Bar Pull-ups

Row 500m

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