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EMOM Wednesday

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James S (photo by James G)

from this great Catalyst Athletics article by Matt Foreman:

What’s the main benefit of complexes?
There are a few ways to answer that. First, there’s a conditioning factor. And when we use the word “conditioning” with weightlifters, we’re not talking about jogging for miles. We’re talking about building up a work capacity that directly applies to the Olympic lifts. Second, I think you can gain a lot of control over your technique by using complexes. Because you have to perform different movements in succession, your body develops a wider range of mastery. Third, complexes can provide a mental break from attacking heavy snatches and clean and jerks all the time. It can be good for variety, plain and simple.


ARTICLES
+ Iconic STAR WARS Actress Carrie Fisher Dies at 60 – People


CrossFit WOD for Wednesday

every 2 minutes for 24 minutes: power clean + thruster + jerk, then

AMRAP burpee box jumps (Fitness 12/8″, Rx = 24/20″) in 5 minutes


Barbell Club WOD

front squat
3-position clean
7-sec clean deadlift
knees-to-elbows, BtN push press


Kettlebell S&C WOD

GFE
Warmup: Windmill and plank
Skillls: Clean and press
Strength Cycle Day #1: 5 single arm swings per minute for 15 minutes

Just Hanging Out

by Andrew B

LastWkndJULY-22Gina L preparing to do a hanging leg raise


CrossFit WOD for Tuesday 11/22

EMOM for 18 minutes:
– 10 RDL (50% of snatch)
– 15 toes-to-bar
– 30 med ball toe taps

“GHOST”

6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Compare to 15AUG2016. Post all three scores (cal/burp/du) to whiteboard!


HellaFit WOD

PRIMAL POSTS

:45/:15 work/rest, 5 rounds total

– KBS
– pushup + scap ‘shup
– pullup/row variation
– goblet squat
– lunge
– shuttle sprint burpee
– hollow/plank/reverse plank/arch


ARTICLES

+ The 2017 Reebok CrossFit Games Season Schedule – CrossFit Games
+ Row Pro: Calories vs Meters – CrossFit Journal

Here’s the 2016 Reebok CrossFit Invitational in it’s entirety. USA vs Canada vs Europe vs Pacific!

Get Ready For Deload

by Andrew B

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How are you feeling? The first two weeks of this cycle is complete, with the last week focusing on barbells moving, you pushing up, pacing your breathing, and squatting. Ready for a release?


CrossFit WOD for Sunday 10/16

EMOM for 20 minutes:
a. 18/12 calorie row
b. 5 touch-and-go power snatches

Choose a weight that you can confidently lift for an unbroken, rhythmic set of 5 reps. Post heaviest load to whiteboard!


HellaFit WOD

“STACKED”

:40/:20 work/rest
Before continuing to next movement, restart the list at #1

1. midline work
2. KBS
3. burpee over bell
4. goblet squat
5. situp+press
6. weighted table top
7. pushup

then: 800m run


ARTICLES

+ Diner-Style Bacon for a Crowd Recipe – Epicurious

Hip Flexor Strength

by Andrew B

FCFxGB2015_0019Andrea V in a straddle L-sit


CrossFit WOD for Wednesday 12OCT2016

EMOM for 12 minutes:
a. 3 clean & jerks starting at 60% of 1RM, adding 3-5kg each round
b. 6 v-ups

then

[Fitness]
AMRAP in 12 minutes:
4 pushups
8 squat thrusts
12 air squats

[Performance]
AMRAP in 12 minutes:
4 planche pushups
8 broad jump squat thrusts, 6/4′
12 alternating pistols

Post total reps to whiteboard!


Barbell Club WOD

POWER CLEAN + HANG CLEAN + POWER JERK
BACK SQUAT
STRICT PRESS
ACCESSORIES: bent-over rows, dips, ab rollouts https://www.youtube.com/user/FoundationCrossFit/search?query=ab+wheel


Kettlebell S&C WOD– Endurance Focus

Mobility

3 rounds of lunges (the legs alternate, we are working on stability)
4 left rack
4 right rack
4 double racked

Skill work for Clean
10 fast rows finished with 1 clean

for 12 minutes
:30 sec double kettlebell clean
:30 sec rack hold
– Go light, this is a beast


ARTICLES

+ An Olympic Weightlifting Approach to Coaching the Kettlebell Clean – StrongFirst
+ Master the L-Sit for Core Strength and Bodyweight Control – Breaking Muscle

Tuesday 11/24

handstand developent, then

board press 5×4, then

SPRINT COURSE

for time:
2 ladders
4 cones
5 wall ball
10 toe taps
5 situps
10 burpees

Run through the course for as many rounds as time allows. Rest as necessary between rounds as each effort should be all-out sprints.

Post results to comments!

A. 7 rounds: bench press (100/60kg), hanging leg raise
B. 7 minutes max double unders
C. 4x500m @ 85-90%
D. flexibility development

“E(VIL)MOM”

30 min EMOM:
– goblet squat
– lunge

Every minute, add a rep. If you fail to complete the number of reps in one minute, you don’t get a rest and continue AMRAP at the set you last completed until 30 minutes are up.

Test Tuesday 4/14

EMOM LIFTS
with a partner of similar strength and a running clock, every other minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot SNATCH the weight, CLEAN for as long as possible
– once you cannot CLEAN the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Compare to last two Tuesdays

Test Tuesday 4/14

with a running clock, every minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible

* Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)
* Nov adds 3kg per jump
* Int adds 4kg per jump
* Adv adds 5kg per jump
* Compare to last two Tuesdays

Volume Tuesday 4/7

EMOM
with a running clock, every minute perform 1 lift and add weight per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump