Dec 26, 2021
Schedule Update
Our New Year’s schedule is as follows:
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
3 Rounds
- Pronated Grip Barbell Curl @ 2111 x 8-10
- Dumbbell Pronated Fly @ 3110 x 8-10
- Dumbbell Skull Crushers @ 2112 x 8-10
- German Hang x :15 hold at end range
Notes
For our strength today, you will rotate through four exercises for a total of 3 sets. You can take your time between exercises.
The pronated grip means that your palms will be facing the ground. This is much harder than when your palms are facing the ceiling. So use a lighter bar that allows you to maintain the tempo and get all the reps.
Dumbbell Pronated Fly. Keep these really light. Maintain a slight bend in the elbow and feel a stretch in the bottom.
Dumbbell skull crushers. Make sure you are not moving from the shoulder and only extending at the elbow to isolate the tricep.
Choose one of the variations from our German Hang Progression. Once you are at the end range of the German hang, hold for :15.
Conditioning
With a partner, alternate full rounds, complete 3 rounds each of:
- 500m Row @ 1k pace
- 200m Recovery jog
Notes
Our workout today is a partner workout of rowing and jogging. This is our last workout before we retest our 1000m row next Monday. Partner 1 will row 500m at their 1k pace then jog 200m. Once partner 1 finishes the jog, partner 2 will complete the same. Each partner will complete 3 rounds.
Dec 23, 2021
Schedule Updates
Our Holiday schedule is as follows:
- Friday 12/24: 0900 CrossFit, 1000-1200 Open Gym
- Saturday 12/25: Closed
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Conditioning
12 Days of CrossFit
- 1 Wall Walk
- 2 Pull Ups
- 3 Push Ups
- 4 Toes to Bar
- 5 Dumbbell Thrusters
- 6 Dumbbell Squats
- 7 Burpees
- 8 Kettlebell Swings
- 9 Box Jumps
- 10 Step Ups w/ KB
- 11 Calories
- 12 Double DB Devil Press
Notes
This workout is performed just like the song. You will complete 1 wall walk, then 2 pulls ups and 1 wall walk, then 3 push ups, 2 pull ups, and 1 wall walk, and so on… Your score is the amount of cheer you bring to this workout.
Dec 22, 2021
Schedule Updates
Our Holiday schedule is as follows:
- Friday 12/24: 0900 CrossFit, 1000-1200 Open Gym
- Saturday 12/25: Closed
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
3 Sets
- 8-12 Spotted Handstand Walk Steps
Or
- 8-12 Lateral Handstand Walk Steps per side
Or
- 8-12 Box Handstand Walk Steps per side
Or
- 8-12 Shoulder shifts in plank, pike, or handstand
Rest about 2:00 between sets
Notes
We are adding another option to our handstand walking progression today. But again, don’t worry if you feel you are not yet ready to get inverted. We will have a progression that is suitable for all levels of comfort with a handstand.
If you can show control on the lateral walks against the wall, try a spotted handstand walk.
We will be either working on walking laterally or simply getting comfortable supporting your body weight with a solid lockout on one arm. If you are walking, you can choose to either perform your walks against the wall or around a box. If you don’t feel comfortable bringing a hand off the ground, you can work on shoulder shifts in a plank, pike, or handstand. Focus on keeping your lower body tight, pushing tall through the support arm, and maintain a good lockout on the support arm.
Strength
3 Sets
- 4-5 Ring Fall Outs
- 10m Reverse Walking Pike Hold
Notes
We are switching up our straight arm strength work today with two new exercises.
Ring fall outs. You may adjust the ring fall throughs by raising the rings up so that when your arms are overhead, you are not quite as close to the ground.
Reverse Walking Pike Hold. Focus on keeping your arms straight and pushing up through the shoulders each step.
Conditioning
In 3:00:
- 18 BBJO buy-in
- Max cals in remaining time
-1min Rest-
In 3:00:
- 24-30cals buy-in
- Max BBJO in remaining time
-1min Rest-
In 3:00:
- 18 BBJO buy-in
- Max cals in remaining time
-1min Rest-
In 3:00
- 24-30cals Row buy-in
- Max BBJO in remaining time
Notes
Today’s workouts is four intervals of burpee box jump overs and calories. In the first and third interval, you will begin with a buy-in of 18 burpee box jump overs and then accumulate as many calories as you can. During the second and fourth interval, you will begin with a buy-in of 24-30 calories and then accumulate as many burpee box jump overs as you can. Your score is the sum total number of calories from rounds 1 and 3 plus the sum total number of burpees from rounds 2 and 4.
The burpee buy-in should not take longer than 2:00 to complete. Adjust the number of reps and/or box height as needed.
The calorie buy-in should also not take longer than 2:00 to complete. Adjust the target number accordingly.
Dec 21, 2021
Schedule Updates
Our Holiday schedule is as follows:
- Friday 12/24: 0900 CrossFit, 1000-1200 Open Gym
- Saturday 12/25: Closed
- Friday 12/31: 1715 CrossFit (All other classes are cancelled)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
Front Squat
- Build to a heavy set of 2 @ RPE 9.
- Drop 15% and do 2 sets of 2.
Notes
Our strength today is front squats. You will first build to a heavy set of 2 reps, stopping at a weight that feels like a 9/10 rate of perceived exertion. You will then drop 15% and do two more sets of 2.
As the bar gets heavier, be sure not to make jumps in weight that are too big. This will help save you from jumping to a weight that is too heavy and hitting failure. We don’t want any failed reps.
Conditioning
Complete 5 rounds for time:
- 20 Wall Balls
- 20m Forward Crawl
- 50 Double Unders
15:00 time cap
Notes
Our workout today is a simple triplet of wall balls, forward crawl, and double unders. You will complete 5 rounds for time. Your score is how long it takes to complete 5 rounds or the number of rounds and reps completed under the 15-minute cap.
Choose a wall ball weight that feels light the first couple rounds. You want to be able to complete 20 reps in 1-2 sets each round.
Keep the forward crawl a contralateral movement. Maintain a flat back and keep your knees close to the ground. Don’t let your hips pike into the air.
The double unders should not take longer than :40 to complete. Adjust the number of reps or substitute single unders.
Dec 20, 2021
Schedule Updates
Our Holiday schedule is as follows:
- Friday 12/24: 0900 CrossFit, 1000-1200 Open Gym
- Saturday 12/25: Closed
- Friday 12/31: 1715 CrossFit (All other classes are cancelled)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
3 Rounds
- Ring Bicep Curl @ 2111 x 8-10
- Feet elevated thoracic bridge x :15 hold
- Ring Tricep Extension @ 2112 x 8-10
- German Hang x :15 hold at end range
Notes
For our strength today, you will rotate through four exercises for a total of 3 sets. You can take your time between exercises.
Ring Bicep Curl (third video). To make the rep easier, walk your feet back so that you are more vertical.
For the feet elevated thoracic bridge, first focus on getting your arms straight, then try to straighten the legs. Most of us will need to elevate our feet on a bigger box than seen in this picture here. If you cannot perform this with your hands on the ground, you can perform this with your feet on the ground, reaching back to the stall bars or wall, like this (though your hands most likely won’t be nearly as low).
Here is a video of the ring tricep extension. Make sure you are not moving from the shoulder and only extending at the elbow to isolate the tricep.
Choose one of the variations from our German Hang Progression. Once you are at the end range of the German hang, hold for :15.
Conditioning
Working in teams of 2, alternating full rounds, complete as many rounds as possible in 20:00:
- 300-350m Row @ 1k pace
- 2 Wall Walks
Notes
Our workout today is a partner workout. You and your partner will alternate rounds of rowing and wall walks for 20-minutes. Your score is the total number of rounds and reps completed.
Aim to hold your 1k pace from our test two weeks ago on the row. The row should not take longer than 1:25. Lower the target distance if needed to stay under that time domain.
Move smoothly on the wall walk. Don’t let the 2 reps take longer than :30. Adjust the number of reps or target height if needed.
